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Archive for the Daily Workout Category

WOD December 15th – 2017

Week 2 of box squats. All sets should be done capable of being done with perfect form and explosiveness. Today’s metcon is going to challenge you in a new way. The use of dumbbells always provides a new challenge so you may want to evaluate your weight

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WOD December 14th – 2017

Your 30 seconds of work should be around 85% of your max effort. Determine what this will be for you early in the workout. For example, 12 calories and hold it all for 10 rounds. #NOMADNESS #MORETHANJUSTAGYM WOD December 14th – 2017 “GPP” – 10 rounds of

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WOD December 13th – 2017

Week 1 of speed work with the hang power snatches. All sets we are looking for refining technique. Use a moderate load or 70% of snatch. Benchmark workout that is about managing grip fatigue. Snatches are intended to be light and to be done close to unbroken!

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WOD December 12th – 2017

Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this will get your lungs pretty quickly and you don’t want to hit muscle fatigue too fast. Go light today, trust us :). #NOMADNESS #MORETHANJUSTAGYM WOD December 12th

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WOD December 11th – 2017

The barbell glute bridge is a new movement today, but the intent is to directly target the glute max. Benchmark workout today with heavy goblet squats and kettlebell swings. Break your sets early to avoid redlining! #NOMADNESS #MORETHANJUSTAGYM WOD December 11th – 2017 Strength: 1: barbell glute

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WOD December 10th – 2017 “SUNDAY FUNDAY”

Keep sets light with OHS and focus on perfect technique/positioning. You may go up if the coach approves your technique. GPP workout today. The sledpushes should be heavy as well as carries. You are adding weight each round for sledpushes ending at your heaviest push for the

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WOD December 9th: Toys for Tots

We will be hosting a Naughty or Nice event and donating all the toys to Toys to Tots.   NAUGHTY (Rx’d division) 12 min. Ascending Ladder 3.3.3.6.6.6.9.9.9… Hang Power Clean 115/85 Burpee over Bar Wall Ball 20/14 Men use 115 lbs. Women use 85 lbs.   NICE

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WOD December 8th – 2017

Dynamic effort work today. Take about 3 – 4 sets and build to work weight for box squats. Then perform sets of 3 reps every 60 seconds. This should go straight into the speed deadlifts performing 1 rep every 30 seconds. The coach will probably have a

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WOD December 7th – 2017

Today’s workout is a great chance for you to communicate with your partner what strategy is key to getting the fastest time. This is pretty much three benchmark workouts put into one. One person working at a time of course :). #NOMADNESS #MORETHANJUSTAGYM WOD December 7th –

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WOD December 6th – 2017

If you were here last Wednesday try to add 5 – 10 pounds to the weight used but still maintain bar speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort. The goal of today’s metcon is

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