Woodshed 10–Coaching

Woodshed 10–Coaching

Coaching, strength coaching--this is one of the most rewarding things I've ever done, second only to being a dad (although similar in many ways).  It's also fraught with roadblocks.  We're coming up on our tenth anniversary and it never gets much easier, but that's...

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Week of January 27-February 2

Sunday, Jan 27, 2019 7 AM Mindful Lifting, The Clash, Sandanista! 8 AM Bromfield Swim/Mind Eraser Conditioning Monday, Jan 28, 2019 Warmup (10 min): 3x20 Fire Hydrants, Glute Bridges, Light Band Goodmornings Skill/Chalk (10 min): Spotting Re-Certification and Practice...

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Week of January 20-26

Monday, January 21, 2019 Warmup (10 min): Dynamic Strength/Power (30 min): 6 rounds of Squat (50-60%, Level 1 Warmup then 5x5) 7-12 reps Double KB swing (outside legs) 15-25 Glute Bridges (Slingshot optional) :20-:40 plank while partner does slam ball, switch...

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Week of January 13-19

Sunday, January 13, 2019 7 AM Mindful Lifting, ELO Out of the Blue 8 AM Bromfield Swim Strength/Mind Eraser Conditioning Monday, January 14, 2019 Warmup (10 min): 3-4 rounds of Side Shuffle Length Turf (Turn Halfway Through), 8-15 Ball Slams, :30 row or bike Strength...

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Week of January 6-12

Sunday, January 6, 2019 7 AM Mindful Lifting 8 AM Bromfield Strength/Mind Eraser Conditioning Monday, January 7, 2019 Warmup (10 min): 3 rounds of 15-20 KB Swings, One KB Farmer's Carry down and back Turf, :20-:30 Samson Stretch/side Strength (30 min): Squat 50, 60% x...

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Week of December 30-January 5

Sunday, December 30, 2018 7 AM Mindful Lifting, Afghan Whigs Black Love 8 AM Bromfield Swim Strength/Mind Eraser Conditioning Monday, December 31, 2018--No Evening Classes Warmup (10 min): Squat Therapy Strength (30 min): Squat 50, 60, 65, 75 %  x 5, 85% x 5+ *Level 1...

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HOLIDAZZZZEEEE

Monday, December 24 Woods Walk @Oak Hill, 9 AM Check Member's Group Link here for deets  Wednesday, December 26, 2018--Back at it with Some Funny Business! Warmup (10 min): Dynamic, Move and Groove Chalk Talk (5 min): 3 segment class Segment 1 (15 min): Squat 8 sets...

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Week of December 16-22

Sunday, December 16, 2018 7 AM Mindful Lifting, Built to Spill, Perfect from Now On 8 AM Bromfield Swim Strength/Mind Eraser Conditioning Monday, December 17, 2018 Warmup (10 min): Dynamic Strength (30 min): Squat 50, 65, 75% x 5, 85% x 3, 95% x 1+ Level 1 5x5 Between...

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Week of December 9-15

Sunday, December 9, 2018 7 AM Mindful Lifting, Northern Soul Vol 2. 8 AM Bromfield Swim Strength, Mind Eraser Conditioning Mats & Turf Monday, December 10, 2018 Warmup (10 min): 3x15 Fire Hydrants/Side, Glute Bridges, Goblet Squats (light) Strength (25 min): Squat 50,...

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2018 12 Workouts of Woodshed

Here they are, and here you are!   We will do some of these in class, and some are all yours for open gyms.  Who's going to hit all 12 before the New Year? 1. Karen--150 wallballs for time (20/14) *Level 1 75-100 wallballs done 8-12 on the minute, rest remainder min...

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Woodshed Holiday Bingo

2018-2019 Woodshed Holiday Bingo! Rules of the Road 1) Bingo Card is located online at: https://www.facebook.com/groups/WoodshedStrengthMembers/files/ We will also print out copies for members and hang in the gym. 2) The game begins Wednesday morning, December 5,...

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Week of December 2-8

Sunday, December 2, 2018 7 AM Mindful Lifting, Rolling Stones Beggar's Banquet 8 AM Bromfield Swim--Strength Area, Mind Eraser Conditioning (Tabata/Interval) 9 AM Holiday Photo Shoot Training Max 411: Add 5 lbs to training max if 95% set (week of Nov 19) was 5 or...

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