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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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Week of March 18-24

Sunday, March 18, 2018 7 AM Mindful Lifting, The Replacements, Let It Be 8 AM Conditioning, Woodshed Open 18.4 Monday, March 19, 2018 Warmup (10 min): 12-9-6 PVC Overhead Squats (Shoulder-Friendly Sub: Air Squats), 1 second pause at bottom Fire Hydrants (12 reps/side,...

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Week of March 11-17

Sunday, March 11, 2018 7 AM Mindful Lifting, The Four Tops' Greatest Hits 8 AM Conditioning Monday, March 12, 2018 Warmup (10 min): Slooooow Simple Seven x 2...get loose and limber Strength (30 min): A) Hang Squat Clean, 10 min warmup B) EMOM Hang Squat Clean, add or...

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March 4-March 10, 2018

Sunday, March 4, 2018 7 AM Mindful Lifting, Lucinda Williams West 8 AM Conditioning, `18.2 and 18.2a Monday, March 5, 2018 Warmup (10 min): 12-9-6 Goblet Squats, Box Jumps/Stepups, PVC Passthroughs Strength (25 min): Squat Option 1: Hang Squat Clean, warm up for 10...

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