Overhead squats are a great exercise that you should be working on, but we also know you are here to get a workout in and not necessarily practice overhead squats if you are struggling with them. The choice is yours to substitute front squats out for overhead squats in the strength, the wod, or both....Read More
NO CLASS SATURDAY. Come out to Clearwater Beach Brawl. Everyone is going to be thereWarm-Up:8:00, For Quality20 Plank Shoulder Taps10/10 Single Leg Glute Bridges10 Air Squats10 Alternating Reverse Lunges5 Push-UpsBig Strength EMOM20:00 EMOMMinute 1: 5-10 Weighted Strict Pull-Ups (banded strict or strict for scaling)Minute 2: 14 Double kb deadliftsMinute 3: 8-10 Dual Dumbbell Strict PressMinute...Read More
NO CLASS SATURDAY Come out to Clearwater Beach Brawl at Pier 60Warm-Up2 Sets: For Quality1:00 Cardio Choice8 DB strict press10 Alternating Box Step-Ups10 Hollow Rocks10 V-Ups10 second Hollow Hold40:00 EMOMminute 1: 15/11 Calorie Echo, minute 2: 10 DB + 10 second DB overhead holdminute 3: 12 Single Dumbbell Step-Oversminute 4: 10 GHD Sit-Ups or 15...Read More
Warm-Up2-3 Sets, For Quality:30 Seconds Jump Rope Practice6/6 Half Kneeling KB Windmill12 Alternating Single Arm Kettlebell Swings6/6 Single Arm Ring Rows10 Ring V-OutsSkillGymnastics Skill Session: Spend 10-15 minutes dialing in form and progressions for athletes (Coaches Notes Only)Swinging Ring RowRing PullbackBanded Low Ring Muscle UpWODFor Time:Every 3:00 x 5 Sets50 Double Unders8/8 DB Hang Snatch5/4...Read More
Don’t forget! we are closed Saturday. Come out to Clearwater Beach and hang out! Warm-Up8:00 minutes, For Quality5/5 World’s Greatest Stretch10 Alternating Cossack Squats5 x Lateral Shuttle (10ft / 3m)5 Inchworm Push-Ups5 Up Downs—Then Take 4:00-6:00 minutes to Build to starting loads on the BarbellBack SquatEvery 3:00 x 5 SetsSet 1: 8 @ 65%Set 2:...Read More
No Classes Saturday. Come out to Clearwater Beach Brawl! Pier 60 Clearwater BeachWarm-Up2:00 Cardio Choice–Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps–2 Sets3 High Hang High Pull3 High Hang Muscle Clean3 Strict Press3 Hang Power Clean3 Push Press3 Low Hang Power Clean +...Read More
Wod 1- split how you want14 Minute Time Cap – Split how you want with your teammate20 Bar Muscle Ups Buy In (30 pull ups intermediate, 30 ring rows novice)Then25/20 Cal Echo Bike5 Rope Climbs (8 rope pull novice)60 Wall Balls25/20 Cal Bike5 Rope Climbs60 Toes To Bar (Knee raises novice)25/20 Cal Bike5 Rope Climbs60...Read More
8amThere will be rowing, bike, ski, and sandbags……any guesses on the reps and time? 9amWarm-Up:8:00 for Quality1:00 Cardio Choice2 x 25ft (7.5m) Out and Back Lateral Shuttle Run6 Barbell Sumo Deadlift6 Barbell Upright Rows4 Strict Press4 Front Squats4 Thrusters ConditioningEvery 8:00 x 5 Sets500m Row6 Lateral Burpees over the Rower12 Sumo Deadlift High Pull400m Run12...Read More
General Warm-UpFor Quality8:00 minutes30 Second Machine of Choice, Increasing Pace Each Set10 Bootstrap Squats5 Inchworm Push-Ups10 Mountain Climber Lunges10 Hollow Rocks -Then –Build into Specifics on the Thruster and Toe to Bar Movements andModifications + Get to Working Loads on the BarbellThen – Take 5:00 minutes to build to 80% of Goal weight for the...Read More
