Warm up- Hand Stand Progression Review Wall Walks, Holds, Holds Off A Box. Strength/Skill Push Jerk 20 empty bar push jerks from the rack. Then 3,3,3,3,3 add weight until you miss. Wod 16 minutes 20 Sit ups 20 Kb swings 70/55 25 Feet handstand walk run 200m Scroll for scaling options. Intermediate Option 16...Read More
Session 14 (if you havent missed any) of 20 rep back squats Warm Up- 30 Air squats with a 1 second hole 20 Empty bar front squats, work on a perfect front rack position 2 sets of empty bar back squats 3 set of 10 gradually increasing weight to work up to your 20 reps....Read More
Warm up- 50 Pass throughs with a Pvc 50 OHS with a Pvc Grab an empty bar- 0-2 minutes 10 power position power snatches 2-4 Minutes 8 hang position power snatches + Over head squat 4-6 Minutes 8 Snatches from the shin 14 Minutes to build up to heavy a set of 3 snatches, work...Read More
Class will be split into 2 sections, Bench Pressing and Rowing in classes over 8 people half the class will bench first, half will row first Bench Reps are as follows 10,9,8,7,6,5,4,3,2,1 Working toward a heavy single. keep adding weight, keep going on your single into you miss. Rowing Row 5,000 meters Scroll for scaling...Read More
Warm Up. 5 Minute Row Overhead squat Therapy, against the rig https://www.youtube.com/watch?v=1X-MLCHNwEU 30 reps 13th session of 20 rep back squat warm up with 2 sets of empty bar three more working sets of 7-10 to build toward 20 reps 20 rep back squat, you have 15 mintues to finish warm up and 20 rep...Read More
Sunday Funday Last two weeks to practice for Tampa Bay Games. Next sunday we will do the exact wods from the comp…. this is a little different. TEAMS OF 2 Wod 1- 10 Minutes- SPlit work however you want 30 Burpees 30 DB snatches 30 Pull ups Wod 2- 8 minutes teams of 2 40...Read More
8am Endurance- Wod 1 Partners 20 rowing Intervals- 10 each 45 seconds work- 15 seconds transition time (move fast) to switch to your other partner Wod 2- 10 Minutes 6 cal bike 100 meter run Both do 2 burpees and switch spots 9am Mobility 10am Teams of 3 150 Wall Balls 3 Sled pushes 150...Read More
Warm up- Grab and empty bar. Emom of Clean and Jerk Progressions, beginners drill technique, experienced athletes work to heavy 2 after warm up Coach will explain all movement before you do them 2 Minutes complete 20 power position power clean (go over hang position) 2 minutes to compete 20 hang position power cleans (go...Read More
12th session of 20 reps back squats- THis will be tough if you were here yesterday Coach led review of the overhead squat 20 perfect reps Then 25 Air squats with a one second hold 2 empty bar sets of 10 3-4 sets of of 7-10 reps building up to your 20 reps 20 rep...Read More
Warm Up, Run 800 with a wall balls, do 30 good mornings with that wall ball 20 extremely light deadlifts. Strength 5×5 Deadlifts adding each time, working to 80 or 90 percent of your 1rm Partner up, we will run several heats of this. . this is only a 5 minutes sprint workout, Today is...Read More
