Warm up mobility Strength-TBA *******Reminder******* Luis and April will be here from 5-7pm tonight helping people on lifts. Tonight we will be working on the snatch. WOD 20 Min Amrap “Nicole” pull-ups until failure (if your using bands try to pick the bands that will get you around 15 pull-ups your first round) —-then—- Run...Read More
warm up mobility Strength/skill Squat Clean and Jerk 2+1 x 7 sets Perform 2 squat cleans and 1 jerk. then set the bar down. do this for 7 sets. moderate weight, form first on these, if you have your form you can go heavier. 21-15-9 Shoulder to overhead (135/95) *shoulder to overhead can be strict...Read More
Warm-up 10 min Mobility 10 min Strength 3 sets of 10 reps. front squats- go heavy if your comfortable with your form otherwise use this time to work technique. WOD- 15 min amrap 15 Wall Ball 20/14 10 Sumo deadlift high pulls 95/65 10 Box jumps You wont catch your breath on this one. Grind...Read More
Its the third week in the cycle of front squats! time to PR again!! 5 sets of 1 rep front squats, build up to your max. Everyone is kicking ass at this, numbers are sky rocketing. Then the Wod is a 15 min amrap Run 100m (to the fence and back) 12 push press #95/65...Read More
Get in and stretch your shoulders and legs for at least 10 minutes. warm up. 25 slam balls 25 deep squats. go slow, hold at the bottom, drive your knees out. chest up, back straight. Wod 7 min amrap 10 box jumps 20/24 10 knees to elbow ———–rest 4 minutes—————- 7 min amrap 7 front...Read More
Warm up. 2 rounds 25 slam balls 25 air squats mobility… legs and shoulders. WOD 25 minute Amrap Run 400m 15 Kettlebell swings #55/#35 10 burpees Pace yourself. this is an endurance wod. stay under the red line. Intensity should be up, but not at the same level as 10 minute WOD.Read More
“DT” Five rounds for time of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps This is harder than it looks. It will end up being about 20 minutes of heavy weight lifting. pick a weight that is challenging on the push jerk. the push jerk...Read More
