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
Warm-Up400m Easy Run—2 Sets, For Quality9/7 Calorie Machine of Choice:30 second Jump Rope10 Down Dog Calf Gas Pedals10/10 Single Leg Glute BridgeConditioning “Eleven’s Fury” 8 Sets, For Max Reps3:00 AMRAP / 1:00 Rest12/9 Calorie Echo Bike200m Run12/9 Calorie RowMax Double Unders in remainder *Can Sub Equivalent Ski Erg Calories for the RowLevel 2:8 Sets, For...Read More
Warm-Up3 Sets, For Quality10 Alternating Box Step-Ups10 Scapular Push-Ups8/8 Single Kettlebell Staggered Stance Romanian Deadlift:15 second Dead-Hang + :15 second Active Hang6/6 Single Arm Ring RowsStrengthEvery 3:00 x 4 Sets10-10-8-8 Deadlifts4-6 Weighted Strict Pull-Ups % of Deadlifts, starting @ 60%, goal of increasing to 70%Pull-Ups: Choice on Load, HeavyWorkoutFor Total Reps12:00 AMRAP2-4-6-8…American Kettlebell SwingsPush-UpsBox Jump...Read More
Warm-Up3 Sets, For Quality200m Run4 Tall Muscle Cleans6 Strict Press4 Hang Power Cleans6 Push Press8 Abmat Sit-Ups“Demodog Duo” Part A)0:00- 15:003 Rounds400m Run12 Hang Power Cleans12 Burpees to Target Part B)15:00-30:003 Rounds for Time400m Run12 Shoulder to Overhead24 Abmat Sit-Ups Barbell Load: 135/95lb, 61/43kgLevel 2:Barbell: 115/75lb, 52/34kgLevel 1:Part A)0:00- 15:003 Rounds200m Run12 Hang Power Cleans9...Read More
