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Monday July 1

WOD Brief Strength 1RM Back Squat Re-test 15min to build from racks. METCON: Dumbbell should be scaled to a weight that can remain “unbroken” for the entire 10 minutes. 5 reps on each side before switching on both movements. Goal = 4-5+ rounds “DB Zero’s” AMRAP 10 Minutes 10 DB Snatches 50/35s 10 DB Thrusters 50/35s 100m Run (1 trip

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Tiffany SuretteMonday July 1

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Thursday June 27

WOD Brief METCON: Grunt work with a little bit of running! Going long today! Devil’s Steps 10 Rounds for time 7 DB Devil’s Presses (50/35) or Plate 45/25 14 DB Box Step-Overs (50/35)|(24/20) 25min time cap Open – add a weight vest 20/14 Performance – no weight vest Fitness – 35/20 or 53/35 Kettlebell Swings or Plate 95/15 Post Workout Not

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Tiffany SuretteThursday June 27

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Wednesday June 26

WOD Brief STRENGTH: Strict work today! Lower the reps, use a band, make sure those lats are doing the work! Unbroken, maximize rest if you can! METCON: Back to basics my friends. Conditioning. 10 Minute EMOM: 1. 3 strict press 135/95 2. 6 strict pull-ups **80-85% if unable to hit 135/95 Cardio Basics 5min AMRAP 800m Run Max Effort Burpees

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Tiffany SuretteWednesday June 26

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Tuesday June 25

WOD Brief STRENGTH: Building from previous weeks (Week 4 of 5) Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity. 67% may be an odd number for you

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Tiffany SuretteTuesday June 25

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Monday June 24

Pictured is the group of runners who braved the rain for the first “Beer Run To Geaghans!” STRENGTH: Power Clean Every 2min x 5 Rounds 5-4-3-2-1 building in weight to a heavy single for the day. METCON: Cap of 50 seconds per interval (which means if you don’t complete reps in 50 seconds, stop and get ready for the next

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Tiffany SuretteMonday June 24

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Loading Coach, Please Wait #6

Hellooooooo, Not to be all ushie gushie but…I missed everyone after not interning last week! I really do enjoy coaching: investigating warm-ups, teaching skills, and overall being around to cue and encourage during WODs.  Sooooo…this week has been a bit rough. From cardio squatting on Monday to the treacherously fun Kelen Helly to yesterday’s heavy deadlifting MetCon, I know myself

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Tiffany SuretteLoading Coach, Please Wait #6

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Saturday June 22 Congrats Coach Karen on your wedding!!!

Run Devil Run Teams of 2 800m run buy in (teammates alternate every 200m) 200 feet DB weighters walk (BOTH DB heald over head) 200ft DB walking lunge (DB at sides) 50 Devils Press 800m Run cash out (teammates alternate every 200m)   Open/Performance 40/20 Fitness 35/15, burpees in place of Devils Press  

Tiffany SuretteSaturday June 22 Congrats Coach Karen on your wedding!!!

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Friday June 21

WOD Brief METCON: The skill is sandwiched into the METCON today.       Be smart as you increase in weight, Deadlifts must be accomplished unbroken.    Sharing a bar will be necessary for most classes and most efficient.    2min of rest of greater is the goal.    What the goal ISN’T is to take up the entire 4min, we want to

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Tiffany SuretteFriday June 21

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Thursday June 20

WOD Brief METCON: Training with sandbags today! A pace that you can maintain is key. Consistent or faster rounds as you go should be the goal! “Heave Ho” 4 Rounds for time: 300m Row 30 Shoulder to Overhead 115/80 30 Overhead Reverse Lunges 115/80 20min time cap. Open/Performance – as written Fitness – 95/65   Core/Post Work  3 Rounds (Running

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Tiffany SuretteThursday June 20

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Wednesday June 19

WOD Brief METCON: Longer time domain today so we must choose wisely in order to stay moving. Depending on your goals, you may need to either scale the runs or scale the workout rounds/reps. For Time: “Kellen Helly” 1 Round of Kelly 400 Meter Run, 30 Box Jumps (24/20) 30 Wallballs (20/14) 2 Rounds of Helen 400 Meter Run 21

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Tiffany SuretteWednesday June 19

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