Warm up 3 Rounds Row 250 90 Seconds Couch Stretch each leg 20 Air squats Strength Front Squat 4,4,4,4,4+ Build from 65 percent to 80 percent Last set is as many reps as possible Wod- 12 Minute Ladder 1 Power clean 185/135 30 Doubles or 60 singles 2 Power Clean 30 Doubles 3 Power clean...Read More
Sunday Funday Teams of 2 20 minute Amrap 100 Wall Balls 1 Sled push 1 200 M sandbag run 75 slam balls 1 sled push 1 200 M sand bag run 50 Burpees 1 sled push 1 200 M sandbag run Wod 2 16 Minutes 1000 M Row buy in then Amrap of 16 Power...Read More
Warm up- 5 rounds of 5 pull ups (Weighted if possible) 10 push ups 15 squats Strength Deadlift + Squat clean complex 10 EMOM 3 deadlifts 1 squat clean Next- Go over snatches as a class before the workout Wod- 15 minute Amrap 10 snatches 95/65 10 Chest to bar pull ups 1 sled pushRead More
Warm Up 5 Minutes to fill out a goals sheet 5 minutes rowing *Optional warm up 400 burpees Strength- 20 Minutes To Find a 3 rep max Thruster (get at least 6 sets in, build up slow) Wod 18 Minutes 60 Cal Bike Buy in Remaining time Amrap of 3 Man Makers *************Don’t throw your...Read More
warm up 4 rounds 10 cals bike or row 10 empty bar presses 10 (5 each arm) Overhead squats with a dumbbell (GO LIGHT, this is just to practice) Strength Push Press Sets of 3 3,3,3,3,3 this is Dip drive press… Wod 10 Minutes 6 Handstand pushups (sub dumbbell presses 10, or 12 push ups)...Read More
Happy New Year Everyone!!! Use the front door for the morning classes. going to keep the big doors closed in back. Maybe start a fire inside. Warm up.. .hop on those rowers.. get nice and warmed up. 1000M row. 30 Overhead squats with a PVC Strength. Back Squats Sets of 5 do at least 3...Read More
8am… Let’s have some fun and go run 400’s on post office road. nothing says “this is a great morning” like running 400’s 9am stretchy stretchy stretchy 10am a chipper and a ladder.. .this is crazy- 25 mintue Amrap Round one 10 wall balls 10 Slam balls 10 Slam balls over the shoulder 10 Rower...Read More
Warm up- 3 rounds 90 seconds couch stretch each leg 10 cal bike 15 deadlifts with empty bar or 10s Strength Deadlifts- 5 sets of 7 NO ROUND BACKS- 7 deadlifts should be at moderately heavy weight Wod- 15 Minutes 14 deadlifts 225/155 14 Pistols (5 each leg) or 28 air squats 5 Ring muscle...Read More
Met Con Thursday?? Arrive to class on time as we will start the first wod at 10:15 Warm up- 5 minutes row or Bike 30 overhead squats with PVC Get your equipment and starting spots figured out A little bit of the open in December. different sections of the gym will be for each wod....Read More
