Warm Up:3 Rounds: 1 Min Run(200m)-Bike-Row7 Low Ring Muscle-Ups or Ring Row+Jumping Dip+Negative2 Turkish get-ups Right Arm 2 Turkish get-ups Left Arm7 KB SwingsWorkout:“Nate”20 Minute AMRAP:2 Ring Muscle-Ups or Bar. 4 C2B or other Pull Ups. 6 Ring Rows4 Handstand Push-ups or Progression of. 6 Strict DB Press8 Kettlebell Swings 53/35 INT-45/25 BEG-35/20Chief Petty Officer...Read More
Warm Up:2 Rounds: 50 Single Unders 10 Squat Therapy Reps 10 PVC Pass Throughs10 Toes-to-bars or Knees-to-Elbows or Sit-ups 10 Empty Bar RDLs5 Empty Bar Overhead Squats,Strength:Overhead Squat ((Video Posted Below))1-1-1-1-1-1-1 Weights should be anywhere from 70-85% for the day. Make them on the heavier side. Warm Up to you first working weight. Use the...Read More
Warm Up:If the back doors are closed for the morning classes, it’s because it’s too cold to have them open! Use the front door. 3 rounds not for time of: 100m row5 Good Morning with Empty Bar5 Deadlifts5 Barbell Bent Over Rows 5 Hang Power Cleans 5 Strict Press1 Turkish Get-up Right Arm1 Turkish Get-up...Read More
Warm Up:2 Rounds: 2mins Run(400)-Bike-Row1x Burgener warm-up With Empty Bar10 Thrusters With Empty Bar10 Ring Rows 10 Sit-ups10 Minute Emom to warm up, build up to a good working weight for the wod. EMOM as a class1 Cluster1 extra push press before putting the bar down** Add weight to work up to your weight for...Read More
Warm Up:5 Rounds: 50m run (increasing pace each round) 10 m High Knees 10 m Butt Kicks 5 Jumping Air Squats4 Inchworms Strength:Back Squat 2-3-5-10-2-3-5-10 These UNBROKEN sets can be done with 55-75% of you 1rm. But using the SAME weight for all of your sets. Workout:Each for time: Run: 6x 400 mRest as needed...Read More
Holly from the 5am requested the Air Force wod from the 2010 games to show support for her daughter who is currently in Air Force basic training with her squadron. Holly would like to show that her mom and others are thinking about the entire squadron while they are away. You can partner up for...Read More
8am Endurance:Option 1: Partners, you go I go, 20 Rounds of rowing, 45 seconds on, 15 second transition, then switchRest 5 Minutes 8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching Option 2: Run 45 minutes for distance. 9am Mobility10am Class Workout Partners3 Rounds: 25 Power Cleans 115/80 INT-105/70...Read More
Warm Up:4mins Run-Bike-RowTHEN3 Rounds: 200 m shuttle run (2x 100m) 10m High Knees 10m Butt Kicks 10 Jumping Air Squats 30 Seconds RestWorkout:Every 3mins for 30 minutes: 12/8 Assault Bike Calories–Coaches Notes–We had the rower sprints earlier this week now we get to sprint on the bike. All of these sets should be around 20-30...Read More
Warm Up:2 Rounds: 2min Run-Bike-Row (Increase pace each minute) 10 Squat Therapy Reps 8 Leg Lifts 1x Burgener Warm-up With Empty BarStrength:Strict Press(Video Posted Below)6×3Working from 55-75%Workout:15min AMRAP30 Double Unders or Singles10 Power Cleans 155/105 INT-135/95 BEG-95/7530 Double Unders or Singles10 Bar Facing Burpees–Coaches Notes–With this workout these jump rope reps are going to add...Read More
Warm Up:2 Rounds: 1min Run-Bike-Row (Increase pace each round) 5 Ring Rows 10 KB Swings10 PVC Passthroughs 10m Walking Lunges Stregnth-Reday to bench press! 4 Sets of 10 at the heaviest weight possible where you can get all 10 reps WITHOUT reracking the weight. Workout:3 Rounds: 400m Run 3 rounds of Cindy 5 Pull-ups 10...Read More
