Week of May 14-20

Monday, May 14, 2018 Warmup (15 min): AMRAP 10 (Warmup Pace) 5 ring rows, 10 band pullaparts, 5 pushups 10 broken table/side, 10 air squats, :20-:30 plank Skill Work/Demo (10 min): Sumo Deadlift Include light warmup sets Max Effort (20 min): Sumo Deadlift Work to...

Week of April 30-May 5

Monday, April 30, 2018 Warmup (10 min): Dynamic/Outdoor Skill Work/Fun Shit (15 min): Medicine Ball Cleans then 3×10 Med Ball Cleans, Pushups Strength/Max Effort Practice (20 min): Front Squat or Safety Squat 50%x 5, 60%x 4, 70%x 3, 80%x 2, 90%x Max Reps (using...

Summer Youth Training at Woodshed

We’re excited to share our initial offerings for Summer 2018 Youth Training at Woodshed!  Coach Alicia MacDonald will be running Strength for High School Ladies and Strength For High School Gents classes. Days: Mondays and Wednesdays, June 27-Aug 1.  (We will...

Week of April 23-29

Monday, April 23, 2018 Warmup (5 min): Short Dynamic W/U Skill Work (15 min): Power Clean from High Hang *3-5 min demo/PVC, 10-15 minutes practice in doubles *Pair with sets of Bulgarian or Split Squat (5-8/side)–difference btw 2 is Bulgarian has rear foot...

Week of April 16-22

Monday, April 16, 2018 *Open gyms 6-9 AM, 11:30 AM-1 PM, 5-7 PM Suggested Warmup: 15 minutes easy rounds of 5 goblet squats, 8 ring rows, 10 glute bridges, :30-:60 row or bike Marathon Conditioning: 26.2 minutes AKA 26:12 rounds of 10 DB Romanian Deadlifts :30 battle...

Week of April 9-15

Monday, April 9, 2018 Warmup (10 min): Squat and Squeeze–3 rounds of Slow goblet squats 8-12 reps Banded Hamstring Curls (Video here) 12-15 reps Strength (30 min): Front Squat or Safety Squat Work to 3 sets of 8-12 @70-75% of your heavy double last week. *If you...