Warm up-4 Rounds8 cals on the rower16 lunges Run 100StrengthBack Squat- Deload week 5 sets of 10 between 60 and 70 percentWod 25 Minute Amrap8 Strict L sit pull ups (sub strict, kipping, ring rows)16 Front rack lunges 95/65 (8 each leg)22 Kb SwingsRun 600m (end of the sidewalk where it meets byrd st)Read More
Warm up-Do this with a parnter8 Minute bikealternate every minute on the bike, person not biking holds a plankGrab a bar and we will review the deadlift. You will have plenty of time work up to your working weight, once you find your working weight perform 5 sets of 7 at that weight. This should...Read More
Warm up-Grab a buddy, its time for some plate races.. don’t know what that is, Just show up and see. Step off your plate, the floor is lava, do 5 burpees eachThen-10 Minutes of Over head squat therapy against the rig, Get at least 5 of set of 10 in with pvc or empty bar,...Read More
5 Minutes of Bird Box Rowing.Then Warm up, be on time, class starts on the hour. if you need to mobilize, come in a little earlyGrab an empty bar, time to warm up and review these movements0-2 Minutes 10 clean grip high pulls2-4 Minutes 10 Power position power cleans4-6 Minutes 8 Hang position power cleans6-8...Read More
Warm up- We will be running through a few of the open workouts over the next few week. 3 Rounds250 M Row10 front squat with an empty bar and 1 second hold at the bottom5 Toes To Bar (practice whatever variation you are going to do during the wod3 Dumbbell Clean Jerk with each arm...Read More
There is a nutrition meeting at 11am. Anyone signed up or who is interested in the Nutrition Challenge should be here 8am Endurance Run club or the WodRun club4X400 with 90 second rest- run these fast2×800 with 3 minutes rest4×400 with 90 second restEndurance wod4 Rounds for time (bring a vest if you have oneRun...Read More
Warm up-Row 5 MinutesThen get a bench set up and do2 rounds 15 Empty bar bench5 ring dips 10 pull ups or ring rowsTake a few minutes to find your working weight for the strengthStrength 5 roundsMinutes 1 Max Reps Bench press (pick a weight you can do at least 10Minutes 2 Max Reps weighted...Read More
New athletes meet at the front for a review of the power clean. Experienced athletes start setting up your bars building up to your working weight.3 rounds of warm up10 Air squats200 m run5 pull upsUse this time to buil Hotshots 19 6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups...Read More
Warm up-Starts at the top of the hour, if you are late for class, which you shouldn’t be, jump in where there rest of the class is3 Rounds1st minute- 30 second row2nd minute- 25 air squats3rd Minute- 30 second hollow body holdStrength1-1-1-1-1-1+ Front squatExperienced athletes find your maxNew athletes do 6 sets of 5 and...Read More
