Warm up 2 rounds Run 200m 5 push up 10 box jumps 15 wall ball Mobility Strength Front squat- 5 sets of 3- go heavy- Knees out! Elbows up. Take a deep breath in at the top, hold it on the way down to keep your core stable. WOD 20 min amrap 20 walking lunges...Read More
Warm up. get mobile. then Strength- Front Squats 5-5-5-5-5 add weight every time. last set of 5 should be at or close to failure. WOD 20 Min Amrap 5 Knees to elbows 10 Kb swings 55/35 15 Box jumps 24/20 400 Meter runRead More
Standard warm-up Mobility-shoulders, wrists, hips. Strength- 10 minutes to find your one rep max push press. get warm and practice technique with a lighter weight. WOD 10,9,8,7,6,5,4,3,2,1 of the triplet. Push press 95/65 sit ups box jumps 20/24Read More
Standard warm-up Mobility- Hips, wrists, shoulders- we are front squatting heavy today. Strength- 5 sets of 5 front squats. If you are comfortable (by comfortable we mean have perfect form) with front squatting go heavy. Add weight each set. Don’t be afraid to fail on the last set. If you are just getting used to...Read More
Standard warm up Skill/strength- Snatch *if you are comfortable with this movement get some reps in with weight on the bar. 3 sets of 3 on the heavier side. If you are not, use this time work on this skill. 10 minute AMRAP 8 Thrusters (95,65) 5 Burpees 8 shoulder to overhead(95,65) (strict press, push...Read More
Standard warm up- two rounds Mobility- shoulders hips and wrists skill/strength- Squat clean- find your heavy squat clean and/or work on perfect form. Back straight, no leaning forward at the bottom of the squat and catch it low. WOD 5 rounds for time with a 20 minute cap 200m run 10 ring dips (scaled to...Read More
Standard Warm-up Mobility— shoulders, shoulders, shoulders. Strength— 5 sets of 3 reps- push press- go heavy. increase load every set, 5th set should be almost at or to failure. WOD Tabata squats tabata sit-up tabata burpree, great fun!Read More
