***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More
Strength power snatches- work to a heavy 2 2,2,2,2,2,2, Wod- 45 ghd sit ups (sub regular sit ups) if you havent done ghd sit ups in a wod before, just do regular sits ups and we can practice ghd after class. 30 Power snatches 95/65 100 doubles 30 power snatches 95/65 45 Ghd sit upsRead More
warm up Run 800 50 sit ups Strength- Back squat 5,5,5,5,5+ same percentages all week Wod For Time: 40 Thrusters (95/65) 40 Bar Facing Burpees 30 Thrusters (95/65) 30 Bar Facing Burpees * 15 min Time Cap *Read More
Warm up- Row 500m 25 empty bar strict presses Strength Strict press 5,5,5,5,5+ add 5 pounds to the number you were working with the last 4 weeks 5+ set is at 85% Wod- Week day team wod- Teams of 2 12 minute time cap Split work however you want. Row 1500 (rx) or Row 1000...Read More
Front Squat 5,5,5,5,5 Wod- Staggered starts if we have more than 4 more rope climbers 8 rope climbs (sub scaled rope climb laying of floor pulling up 16 times) or 40 ring rows Run 800M run 80 slam ballsRead More
Warm up- Core work 3 Rounds 20 sit ups 1 minute of plank 1 minute of hollow hold Strength Deadlifts- Light 7’s Clean up your form. 7,7,7,7,7 Wod- Double Under DT (Pick a sensible weight-this wod is no joke, we will help you pick a weight, something you can keep moving with) 5 Rounds (15...Read More
Strength- Snatch FORM! from the ground. Sets of 2, add a squat if you are ready. Wod- 25 minute time cap- Do this is any order 60 Wall Balls 60 Kb swings 55/35 60 Cals on the bike 60 Cals on the rower 60 Burpees. 60 Double unders ***Rx athletes push yourself by starting on...Read More
Warm up- 2 rounds Run 400 25 sit ups Strength Strict press, sets of 7 7,7,7,7,light weight, stirct.. good form 60 percent-ish Between sets up do max strict pull ups, or ring rows. Wod- 5 rounds for time 9 Thrusters 135/95 9 Pull Ups Run 200Read More
Warm up, Row 1000 or run a mile then 3 rounds 5 pull ups 10 push ups 15 squat Strength- Back Squat- Deload week. light weight 10,10,10,10, at about 60-65% Wod 15 minute ladder 1 power Clean, 1 burpee over your bar #155/115 Run 200 2 power cleans, 2 burpees run 200 3 Power cleans,...Read More
