Category: WOD Notes

Max Effort Upper Mobility: 8min 4min squat test + 4min front rack mobility, Coaches choice. Dynamic Warm Up: 5min Strength: 15min Cluster (1RM – Squat Clean Thruster) NOTES: Run as EMOM. Athletes will take the first 5-7min to warm up and the latter 5-7min to make weight jumps. Make sure that athletes are not completing a […]

Dynamic Effort Lower Mobility: 4min 2min each side 0:00 – 1:20  http://www.mobilitywod.com/daily/tuesday-september-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 50% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift • Development of the connective tissues • Improve stability […]

Explosive Strength Mobility: 6min 3min each side couch stretch + mini WOD of KB swings to prepare for knee jumps Dynamic Warm Up: 5min + mini WOD Use the speed ladder today to prep Athletes neurological for the knee jumps. Mini WOD: Unbroken KB Swings 20-10-5-10-20 **Use a moderate weight, Men : 55 or 45, […]

@ ML, drop 1/2 of rings for mobility Dynamic Effort Upper Mobility: 6min We will use this mobility for the next 3 weeks. Complete the first 2 movements in the video using rings. 3min each movement. 0:00 – 2:06  http://www.mobilitywod.com/daily/friday-april-24th-2015/ Dynamic Warm Up: 5min Refer to 9.21.15 warm up notes. Strength: 15min Push Press (6×3 @ […]

Max Effort Lower Mobility: 5min Banded wall sit. Let me know if you have questions. Could not find a video. We have done this one many times in the past. Dynamic Warm Up: 5min x2 agility ladders are now at the Boxes Strength: 15min Front Squat (3RM ) NOTES: Take from rack. Coach Athletes to limit […]

Mobility: None Dynamic Warm Up: 5min WOD: 45min “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat NOTES: Review post below. Generic rules are listed for each movement and will vary from the description to our specific application. If you can, move Athletes through the lifts as listed; Clean, Bench Press, Overhead Squat If […]

Max Effort Upper Mobility: 6min 3min each side, 0:00 – 2:04 http://www.mobilitywod.com/2012/03/better-benching-and-pressing/. If busy do not use bands, KBs only. Dynamic Warm Up: 5min Strength: 15min Incline Bench Press (1RM) NOTES: Why? The incline press is a good middle of the road movement to the overhead press and bench press. The incline press requires additional shoulder mobility, […]

Dynamic Effort Lower Mobility: 5min 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (12×2 @ 80% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? The Box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull […]

Explosive Strength Mobility: 5min 3:00 – 4:00 Keg Stretch Dynamic Warm Up: 5min + Snatch Warm Up WOD: 30min Mike Worth’s 42nd Birthday Complex! **Celebrate with Mike at the 12 noon ML class, beat him in his Birthday WOD and he will make you a gin and tonic on the spot!** 200m Run 2 Complexes 400m […]

Dynamic Effort Upper Mobility: 5min Week 3 of this mobility piece, last week. 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean (5,5,3,3,2,2,1,1@ 75% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM NOTES:  Week 3 of this 3 week cycle. Run Every 60sec. These Reps […]