Warm Up:4 Rounds: 10m High Knees 7 Burpees 7 Deadlifts With Empty Barbell 7 Bent Over Rows With Empty BarbellWorkout: **Would like everyone on a rower. this is a lot harder than it looks. Pair up. One person goes while the other rests. In classes over 18 people we will start taking bike and or...Read More
Warm Up:3 mins of jogging, biking or rowing followed by… 3 rounds not for time of: 5 hip & back extensions 2 Turkish get-ups, R-arm – you choose load 2 Turkish get-ups, L-arm – you choose load 7 power clean & push press, empty barbell 5 pull-ups or ring rows 5 knees-to-elbows, v-ups or sit-upsWorkout:For...Read More
8am Endurance: Pick one these are both hero wods! **Scaling on the boardWear a vest for either if you want.. or dont… Option 1- Jerry- Run 1 mileRow 2000Run 1 mileOption 2Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles 9am Mobility 10am Class:Warm Up:3 Rounds: 10 Jumping Jacks 10 Walking Lunges 7...Read More
Warm Up:2 Rounds: 2mins Run-Bike-Row (Increase pace each min) 10 Squat Therapy Reps 8 KB Swings 53/351x Burgener Warm-up With Empty BarWorkout:30min EMOM1 Hang Squat SnatchWith a 3 sec pause at the bottom –Coaches Notes–These lifts should be at a weight that is from 55-75% of your Hang Snatch 1RM(NOT YOUR NORMAL FROM THE GROUND...Read More
Warm Up:150m Row10 PVC Pass Throughs10 Shoulder Shrugs 7 Scap “Pull Ups”10 Leg Swings Each Leg10 LungesWorkout: Choose your own adventure. Complete all workout in any order with a running clock. Want to wear your vest… you go right ahead and do that. (vest off for handstand walks please, it’s still rx) Wods are below...Read More
Warm Up:2 Rounds 200m Run 5 Ring Rows 6 Air Squats 7 Inchworms**look for your weight vest wednesday option below. The Strength 15 minutes to work up to heavy squat or power clean touch and go doubles. This is your time to practice these movements! **Not feeling like strength today. Work on pull up progressions...Read More
DON’T FORGET THIS WEEK IS BRING A FRIEND WEEK!!!GET YOUR FAMILY, FRIENDS, NEIGHBORS, CO-WORKERS,YOUR SECOND COUSIN TWICE REMOVED IN WITH YOU FOR A FREE TRIAL CLASS. ALL THE WORKOUTS WITH HAVE A BEGGINER FRIENDLY VERSION THEY CAN GO THROUGH Warm up:Find a PartnerP1-Run 200m P2-Hold 25/15lb Plate OHSWITCH AND REPEATP1-10 Air Squats P2-Plate G2OHSWITCH AND...Read More
REMEMBER THIS WEEK IS BRING A FRIEND WEEK SO WE WILL BE SEEING PLENTY OF NEW FACES!!! MAKE SURE TO INTRODUCE YOURSELF AND HELP EVERYONE FEEL WELCOME TO THE CLASS Warm Up:2 Rounds 20 Double Unders or Singles10 Good MorningsW/Empty Bar10 Leg Swings Each Leg8 Air Squats100m RunStrength:Front Squat 1-1-1-1-1-1-1 Use around 70-80% for your...Read More
3 Piece today… Partners of 2 (only 1 works at a time)**Scale movements and weights so you can finish each piece in the allotted time. For the mile split into 200’s, if you are running. we will run true 200’s from the actual 200 line over by the old gym. (0-13min.)5 Rounds:20 Alt. DB Snatches...Read More
