Daily Workout

Week of September 9-15

September 8, 2018
Sunday, September 9, 2018 7 AM Mindful Lifting, Mahler Symphony #2 in C Minor 8 AM Conditioning Class, 8×8 and “Helen” Monday, September 10, 2018 Warmup (10 min): 3 rounds of 8-12 goblet squats, 5-8 ball slams (40/20), :30 bike or row Strength (30 min): Squat 50, 60, 70, 75% x

Week of Sept 2-8

September 1, 2018
Sunday, Sept 2, 2018 7 AM Mindful Lifting, Big Star, Third/Sister Lovers 8 AM Conditioning Class Monday, Sept 3, 2018–off for Labor Day Tuesday, Sept 4, 2018–6:30, 9:30, 12, 5:30 Open Gyms Wednesday, Sept 5, 2018 Goal: Set Training Maxes for Squat and Press/Bench/Push Press Warmup (5 min): 2 rounds of

Week of August 21-26 Back to Basics!

August 20, 2017
Monday, August 21, 2017–Swings and Work Set Warmup (5 min): Coach’s Choice Skill (15 min): Russian KB swing–accumulate 40-60 practice reps *Quick demo here–1) Aim at “triangle”, 2) Chin and sternum pointed at ground at bottom, 3) Snap hips! Strength (25 min): Squat Work up to moderately heavy set of 5–should feel

Week of August 13-19

August 12, 2017
Sunday, August 13, 2017 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning 1) Simple Seven x 2 2) Run 800m or Row 1K 3) 30 min AMRAP 200m run, 5 ring rows, 5 pushups 5 calories on rower OR 5 burpees 10 squats, 10 situps, 10 kb swings Monday,

Week of August 7-12

August 6, 2017
Monday, August 7, 2017 Warmup/Skill (10 min): Unracking heavy squats *Practice with 40-50% Plyometric (10 min): 3 rounds :45 jumprope, :45 box jumps Strength (25 min): Squat 50, 60, 70, 75% x 5, 80% x 2-5 *Level 1 5×5 Between sets: 10 over the fence/side, 10 fire hydrants/side Conditioning (15 min): Not for time

Week of July 17-22

July 16, 2017
Monday, July 17, 2017 Warmup/Skill (10 min): 21-15-9 PVC Thrusters Ring Rows Strength (30 min): 1) 20 minutes: Squat 40, 55, 65% x 5, 70-75 % x 5 + *Level 1 5×5 2) 10 minutes: Accumulate 20-30 BB (RX 95/65) or DB Thrusters Conditioning (15 min): AMRAP 8 20 pushups *Level 1 10 knee

Week of July 10-15

July 9, 2017
Monday, July 10, 2017 Warmup (10 min): Coach’s Choice Skill Work (10 min): 21-15-9 PVC Thrusters, Ring Rows Strength (25 min): Squats Tempo work on all reps–3 count down, 1 count bottom, 1 count up 40, 50, 60% x 5, 50, 60% x 8-12 *Level 1 5×5 Between Sets: 2-5 strict/banded pullups Rx

Week of June 18-24

June 17, 2017
Sunday, June 18, 2017 7 AM Mindful Lifting: Cream, Disreali Gears 8 AM Conditioning Class, Monday, June 19, 2017 Warmup (10 min): 3 rounds of 2 x 15 second rack stretches 15 ring rows Strength (30 min): Squat 40, 50 % x 5, 60 % x 3, work 65-70% for 5-7 sets

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Or call us at (857) 753-6738
or email us at info@woodshedstrength.com

Get The Results You’re Looking For

Complete the form below to get started.

Or call us at (857) 753-6738
or email us at info@woodshedstrength.com

Fill Out The Form Below To Get Started!

Have a burning question about our gym or program? Want to know if Woodshed Strength is right for you? Send us an email to info@woodshedstrength.com or give us a call at (857) 753-6738