Week of May 21-27

Monday, May 21, 2018 Warmup (10 min): Outdoor (if poss) Dynamic w/u Max Effort/Strength (25 min): Sumo Deadlift *Use heavy double to calc %s 50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps *Level 1 5x5 Between Sets: Eat Your Vegetables Vegetable 1: Horizontal Pull...

read more

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...

read more

Week of May 7-13, 2018

Monday, May 7, 2018--Testing Day!! Warmup (10 min): Squat Therapy 2x5 Skill (10 min): Spotting Safety Squat and Bailing on Front Squats Strength (25 min): Work to Max Front Squat or Safety Squat Suggested Rep Scheme 50x5, 65x3, 80x2, up by 10% in singles *Rest 2-3...

read more

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 3x10 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 heavy...

read more

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 not meet...

read more

You Can Handle It

This afternoon I sat outside with my older son.  He ate potato chips while I tried to think of the right things to say.  He's been bummed out about something at school and in my infinite wisdom I had decided that he just needed a better plan. As I scripted the...

read more

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 elevated...

read more

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...

read more

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 did...

read more

Week of April 2-8

Quick change here...going to start posting workouts from Mon-Sun.  You'll see why in a second. Monday, April 2, 2018 Warmup (10 min): Squat Therapy 3x5 Skill Work (10 min): Front Squat drills w/PVC Pipe Strength (20 min): Front Squat OR Safety Squat *Level 1 Back...

read more

Week of March 25-31

Sunday, March 25, 2018 7 AM Mindful Lifting, Afghan Whigs, Debonair 8 AM Conditioning 18.5 Monday, March 26, 2018 Warmup (10 min): 21-15-9 KB Swings, Fire Hydrants/Side Strength/Power (30 min): Squat/Clean Options 1) Squat 50, 60, 70% x 5, 80% x 3, 90% x 1-3 *Level 1...

read more

 

© 2017 Woodshed Strength and Conditioning All rights reserved.

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource