Warm up 2 rounds 150m Row, 10 PVC Good Mornings, 8 Lunges, 10 doubles or attemptsStrength-As a group- We will do 2 sets of 10 deadlifts with only 10’s are on yourOn your own do 2-3 more sets to work your way to your first working weight. Then 5Reps @75% 3@80% 5@75% 3@85% 5@80% 3@90%...Read More
Hero Wod “Abbate” 1 Mile Run 21 Clean and Jerks 155/105 800 M Run21 Clean and Jerks 1 Mile Run This is going to be tough, scale appropriately.Read More
Endurance Two different endurance choicesOption one, if you want to get running inRun 1 mile slow, Rest 5 Minutes, Run 1 mile slow, Rest 5 minutesRun 1 mile at your fastest paceOption 2-30 Minutes Emom Minute 1- 10 bike calsMinute 2- 10 BurpeesMinute 3- 20 second plank holdRepeat for 30 minutes 10am Partner WodPartner, 35...Read More
warm up 400m Run 10 Pvc Pass Throughs 6 PVC Around the Worlds Each Side 7 Push Ups Grab your favorite bar for a barbell warm up emomMinute 1- 10 snatch grip high pullsMinute 2- 10 Muscle snatchesMinute 3- 8 power position power snatchMinute 4- 8 Hang power snatch PLUS overhead squatMinute 5- 8 snatches...Read More
Skill 15mEMOM Minute 1-7 Good Mornings (Can be weighted) Minute 2- 8 DB Shrugs (50/35) Minute 3-10 Cossak Squats (demo video) Go over deadlift and thruster with your coach, for this WOD, CHANGING YOUR WEIGHTS between the thruster and deadlift is part of your time. Have your weights ready. For Time: 55 Cal Bike 44...Read More
Weighted vest Wednesday, bring them if you have them Warm up: 2 rounds 250m Row 10 Hip Circles 8 Jumping Jacks 10 Squat Therapy Reps 8 Band Pull Aparts 5 Push Ups StrengthFront squat 7,7,7,7,5,5 70 percent for your 7’s, 80+ percent for your 5’sWod- Hero Wod “Bolger” 5 Rounds 400m Run 25 Air Squats...Read More
*We are starting no later 5 minutes after the hour, be on time, or jump in where we are at. coach will explain the movements from 0 to 5 afterWarm up and skill16 Min EMOM Minute 1-15 push ups Minute 2- 10 Banded Face Pulls Minute 3- 30 sec Single Arm Kb Hold Minute 4-...Read More
“David Marshall” With a Partner 60 Min Cap BUY IN-1 Mile Run Together THEN 80 T2B 100 Box Jump Overs 30/24 120 Pull Ups 160 KB Swings 180 Push Ups 200 Air Squats CASH OUT-1 Mile Run Together ****Run is with a 20/14 Med Ball ****10 No Push up Burpees Every Switch when you are...Read More
8am Endurance-30 minute AmrapMinutes 1 through 10- accumulate as many bike cals as possibleMinutes 10 through 20-Accuulate as many rower cals as possibleMinutes 20-30 do an Amrap of 10 burpees and 200 meter run9am Mobility Teams of 2:NOTE FOR WORKOUT. IF YOU DO NOT COMPLETE YOUR SHUTTLE RUNS IN THE 4 MINUTES CAP STOP Running...Read More
