Warm up- Run 4×200 and 3×400 Rest 60 seconds in between Strength Clean and jerk complex-Practice this complex for 10 minutes start with an empty bar and build up to your EMOM weight 10 Minute EMOM (every minute on the minutes Two Squat Cleans plus 1 jerk Wod- 7 Rounds 7 push up 7 Pull...Read More
8am Endurance Teams of 2 Row 5000m switch every 500m This is will take about 20 minutes or Individual Wod Run 5k (5000 M is 3 miles plus on ONE of your miles run all the way to the end of Bird 9am Warm up Run 1 mile Strength- 5×10 strict dumbell presses Wod...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Warm up- Turkey Sandwich 5k practice, run 1 mile Strength- Dealift Sets of 3 again-...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Metcon Thursday?????????????? 3 wods today, no strength 1600m row warm up or 1 mile run or...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 November is here, that means its time for the 2nd Annual Bill Sheehan Turkey Sandwich...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Scary wod today! Warm Up- Find a partner and run 800m with a wall ball-...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Monday- Warm Up 40 Knee Grab steps 40 Squats 40 pass throughs Strength- Back Squats-Max 3...Read More
Sunday Funday- Wod is out front today. be ready to go by 10;15 30 Minute Partner Amrap Partner Sandbag run/walk to end of sidewalk 30 Kb Swings 30 Slam Balls 30 Partner Sandbag lunges 30 Air squatsRead More
Warm Up- 400×4 Run with 1 minute break in between 30 air squats with one second pause at the bottom 10 empty bar back squats Strength- 6 sets of 5 back squats, try to hit your last set at 85 percent of your max DO YOUR WARM UP SETS Wod- 8 Rounds 3 Squat Cleans...Read More
Warm Up- Team Row- Make it race if you want to 8 minutes- switch every minute row for max cals Grab a bar and do 20 snatches with an empty bar Strength- 10 minute emom (every minute on the minute) 1 Power Snatch 1 Hang Power Snatch 1 hang full snatch *if you would like...Read More
