1:00 Lunge and Reach-Then-2 Rounds300m Row8 Hang Power Snatches 8 OHSFor 15 Minutes, practice the following complex:1 Tempo Snatch (Full, 4 second tempo) + 1 Hang Power SnatchThe snatch is performed at normal speed. Start light and add weight if mechanics remain sound.*hang onto the bar between the tempo snatch and the hang power. AMRAP...Read More
3 Rounds:10 bike sprint, :20 SlowThen4 Rounds5 KB Taters5 Burpees over the KB :30 Handstand HoldThis is a lot of volume, scale appropriately Wod5 Rounds20 HSPU15/12 Calorie assault bike or ski or row. OR 12/9 cals on echo bike10 Front Squats 155/105lbs Rest 2:00Feel: Muscular Overload/GasPacing: ReachTarget Score: 20-26 MinutesFirebreather Score: Sub-20 MinutesScaling HSPU: No...Read More
Barbell warm up togetherThenSquat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75%3 @ 80%2 @ 85% Rest 2-4 minutes between sets, drop and reset between repsIf you lift weights the entire class that is ok,...Read More
1:00 Band Pull Aparts20 Scap Pull-ups15 Gymnastic Kip Swings-Then-3 RoundsRow 100m5 Burpees over Rower 7 Wall Balls Strength3-5 sets of 15 Weighted Ab-mat sit ups Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no...Read More
Bring a friend week is this week! Bring a friend into class with you! 20 Glute Bridges20 Hip Openers-Then-20 Air squats 500m row or ski15 Empty Bar Pause Back squat400m row or ski10 Jump Squats with empty barPause Back Squat6-5-4-3-2-1No tempo, but a full 1 second pause in the bottom is required. Start around 50%...Read More
8amLong slow cardio todayWe did this one a month agoIn any order with a partner 8x400m run (you go, i go)4000m ski, split how you want4000m row split how you want9 am warm up1:00 Front Rack Squat HoldThen10 Gymnastics Kips10 Pause Front Squats10 Calorie Machine10 Hang Squat Cleans10 Knees to Elbows 10 Calorie Machine For...Read More
NO 5am or 6am class today! Gym opens at 9am100 Single Unders1:30 Internal Shoulder Rotation Stretch75 Single Unders20 Empty Bar Good Mornings50 Single Unders10 Empty Bar Muscle Snatch 25 Double Unders Strength 4×2 Power Snatch AHAP4×2 Tempo Snatch Deadlift AHAP Drop and reset (this should be pretty heavy, heavier than your max snatch)WodAMRAP 6 Minutes9...Read More
There is one amazing class today at 8am and that’s it Today is the day. The 5th Annual Bill Sheehan Turkey Sandwich 5kMeet at the gym no later than 7:40am Race starts at 8:00 am sharpRace it AT THE GYM. Course will be clearly explained. Bring food and drinks and if you want to drink...Read More
Straight Through:20 Band Pull Aparts20 Goblet Squats, moderate weight DB or KB15 Scap Pull-ups15 Russian KBS10 Ring Rows 10 Light Sand Bag CleansAMRAP 4 MinutesMax Sets of 6 Toes to BarRest 2:00AMRAP 4 Minutes Max Sets of 3 Toes to Bar24 Rounds with a partner*6 Pull Ups2 Sandbag (or medball) Cleans 150/100lbs (over shoulder) *Working...Read More
