Ready for some cardio! Warm up-3 roundsRun 20010 Jumping lunges 8 strict pull ups6 Push ups WodBodyweight Chipper Run 600M20 toes to bar30 burpees Run 600m100 Doubles or 300 singles Run 600m 30 Burpees 20 toes to barIf you have time left at the end of class. try this 3 Rounds (not for time, easy...Read More
Warm up-3 Rounds 10 Lunges 10 squats 5 wall balls *Wod first again today. this would be a good day to partner up and let someone count for you… from 6 feet away of course. We can run two heats Karen 150 wall balls for time-If you you have the mobility to get below parallel...Read More
Warm up Barbell Specific Warm up 2 Rounds Minute 1- 10 clean high pulls Minute 2- 6 Power cleans+6 front squats Minute 3- 6 Hang squat cleansMinute 4- 5 Push jerks+3 Split jerksYou can add a little bit of weight each round but start with an empty barStrength- 25 Minutes on the clock to Find...Read More
A reminder- Keep Social Distancing, 6 feet or more. ALWAYS. no exceptions. Don’t share equipment. Utilize the outside area. If you are registered for a class, SHOW UP, no holding spots and then no showing. You are holding a spot from someone who might want to come to class. A lot of no shows last...Read More
3 Short workouts today. Careful in the heat7 Minute Amrap14 single arm floor press (7 one arm, t7he other arm)14 Pull air squats 7 Pull upsRest (no set rest, we will go when everyone is ready7 Minutes Amrap14 single arm hang clean and jerk DB, (7 each arm)200m RunRest7 Minute Amrapd-ball and burpee ladder 1,1,...Read More
Gym is open for open gym for 8 to 10am. Outside are is open for open gym from 8 to 11amEndurance at 8amClasses run at 9 and 10 8am Workout 4×400 with a 2 minute rest between2×800 with a 3 minute break2×400 with a 2 minute break. try to match your first 400 times. 9am...Read More
Warm up3 Rounds 10 good mornings with an empty bar10 Empty bar front squats 10 Sit ups Strength-Front Squat Every Other Minute on the Minute 12 Minutes (6 working sets) 6 Front Squats above 70 percent. this should be getting on the heavy side, challenge yourself. *this is 36 moderately heavy squats in 12 minutes...Read More
Warm up4 Rounds for timeRun 100 *speed up every time10 lunges to get stretched out8 squats Cardio Day! 4 Rounds For TimeRow 500m or bike 30/2525 Doubles or 50 singles Run 400m 25 Doubles **Might adjust this down for afternoon classes depending on the heat. Don’t over do it.Floor press or bench with extra time....Read More
Warm up3 Rounds Run 20010 Empty bar front squats 10 empty bar push press5 empty bar thrusters Strength Take 15 Minutes to build to your max thruster weight that you are going to use for the wodWod- (15 minute cap, rogue athletes had a 10 minute cap)Rouge Invitational Event 121 Thrusters 135/9521 Burpee Pull ups15...Read More
Metcon Tuesday. Morning classes lets try to do this all outside! Warm up3 Rounds 10 no push up burpees 15 squats 200m runWod 1-10 Minutes Amrap 10 Cal bike or row15 Kb swings 70/55200 M RunRest 5 Minutes Wod 250 Cal Row or bike50 push press right arm with KB or DB50 Cal row or...Read More
