Warm up 5 minute bike 3 rounds 10 burpees, 10 weighted good mornings (bar only) Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is DEADLIFT FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are...Read More
Warm up- 4 Rounds 5 push ups 10 pull ups or pull ups progressions 15 Squats Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is Bench Press. FIRST- Take 90 percent of your one rep max, write it down… that it is the number...Read More
Warm up- 800m run with a wall ball and a partner… Do 30 Partner wall balls when you get back. If you start class early, by yourself, you get to do this again at the top of the hour. Fun Strength Today- Will take most of the hour, but it wall starts with a review...Read More
Warm up is a 5 minute bike or row. Meet at the board by 7 after Review of movements will the rest of the warm up With a PVC or empty bar do the following EMOM 0-2 Minute 10 Strict Presses 2-3 miuntes 10 power position snatches 3-4 minutes 10 Hang snatches (full or try...Read More
Watch for details about the muscle gain challenge….. Warm up- Row 1000 Meet at the front of the room for 30 Perfect air squats with a 1 second hold at the bottom.. together.. Find a squat rack with some buddies. Strength- Three weeks into a strength cycle you should have a good idea of your...Read More
8am endurance- Coaches choice 9am Mobility 10am Chipper- Coaches choice Who is the coach… show up.. find out… and be afraid… be very afraid…..Read More
Warm Up- 1000 M row.. slow 40 Weighted good mornings. Empty bar or med ball Grab a bar and put very light weight on it. Go over deadlifts. 2 sets of 15.. very light Strength – Deadlifts You should know your one rep max… or at least have an idea. TAKE 90 Percent of your...Read More
Warm up- 600 M run with a parther and wall ball. Do 30 partner wall balls when you get in. For fun.. that’s why. Wod review at the board. Go over front squats and Power Clean from the floor 0-2 Minutes 8 hang squat clean 2-4 Minutes 8 Power cleans from the floor Strength- BENCH...Read More
Warm up- Row 1000M OR bike 6 Minutes Or run a mile Then 50 Partner wall balls.. for fun. Pick someone you don’t know well to partner with… Not your bro’s. throw the ball to each other. Stay at the chalk board for explanation of the wod and strength.. which is overhead squats… which we...Read More
