Warm up. 3 rounds200m run All with empty bar5 good mornings5 Romanian deadlifts 5 deadlifts from the shinStrengthWork to a heavy 3 rep deadliftFollow a rep scheme similar to this7,7 (light) 5,5 (a little heavier) then 3 to 4 sets of 3 to find that heavy 3. Not going for a 3 rep max, just...Read More
Warm UP- 5 minute of run, bike or rowWeightlifting specific- time to work on some skills2 Rounds10 Snatch grip high pulls10 Muscle snatch10 hang power snatch10 Overhead squats Coach sets clock, you have to 20 minutes to work on power snatches over full snatches. Wod-12 Minute AmrapBurpee and Wall Ball Ladder 20/14Do 1 burpee then...Read More
Warm up4 rounds5 Pull ups10 Push ups15 SquatsSweat session today. There’s no avoiding the bike! Will split classes over 8 between the bikes and rowers. one group start on the bikes, one group start on the rower. It doesn’t matter where you start**SCORE IS TOTAL REPS TODAYWod 1-12 Minutes amrap12 cals (bike or rower)12 Med...Read More
Warm up3 rounds Run 200m20 jumping jacks10 squats with a 1 second hold at the bottomStrength Warm up to heavier a set of 3 to 5 back squats then go3-3-3-3-3 5 sets of 3. we are getting back into the swing of things. time to add a little bit of weight on the heavier side...Read More
Warm Up 3 rounds20 Jumping jacks10 push ups 10 squats *fitness with a single dumbbell 70/50Wod 1- 8 Minute amrap10 push press (5 one arm, 5 other arm8 Pull ups6 BurpeesRest 4 minutes Wod 2- 8 minute Amrap10 single arm thrusters (5 one arm, 5 the other arm)10 DB snatches (5 one arm, 5 the...Read More
8 am- lets try this again Mile time trialOpen gym inside and outside from 6:30am to 11amWod 10am Run, 400 m 15 Back Squats 225/155 lbs Run 400 m 12 Back Squats 225/155 lbs Run,400 m 9 Back Squats, 225/155 lbsOther Equipment Conversions: Replace each 400 m of running with 25 cals on the Assault...Read More
Back to back metcons today. will be adjusted for rainy weather. Warm up-Check the board! A lot of rough wods this week, we are going to end the week with all bodyweight workousWod 1-7 Minutes EMOM 10 Burpees over your bar, scaling is a lower numbers Rest 3 Minutes Wod 27 Minute EMOM 5 sit...Read More
3 rounds 5 good morning with a Bar5 High pull with a bar5 hang cleans Do a few hang cleans, squat or power, to warm up to a starting weight. Coach will start a clock, you have 15 minutes to go for a two rep max hang clean. any lifts after 15 minutes don’t count...Read More
Warm up3 rounds 4 pull ups8 push ups 16 squatsStrengthFront squats One more week to ease back into squats 4 sets of 8, try to use the weight you used for you 5x5s last week Wod- 13 Minute Amrap10 Cals row or 10 cal bike, both are rx just make notes in the leaderboard 8...Read More
