1:00 PVC Pass Throughs-Then-Every 2 Minutes for 8 Minutes8/6 bike cals6 Light Power Snatches 4 Lateral Bar Burpees Strength/skillEMOM 10 Minutes 1 Power Snatch @ 70-80%Wod15-12-9Bike CaloriesPower Snatch 75/55lbs Lateral Bar BurpeesExtra- run or row slowly 3000 meters.Read More
Does today look a little easy.. it is, Friday is going to be tough! Lat Smash 2:00 / SideThenAMRAP 5:0020 Goblet Lunges15 Alternating DB Snatch10 Strict Pull-ups/Ring Rows Max Double Unders in time remaining StrengthEMOM 10 Minutes2 Back Squats @ 70%+ Start at 70% and add weight as desired if it feels good.WodAMRAP 10 Minutes15...Read More
3:00 Machine of Choice-Then-3 Rounds10 Single Arm DB Hand Clusters (Squat Clean Thrusters)6 DB Facing Burpees 10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar) Option 1)Every 2 Minutes for 10 Minutes1 Big Set of Toes to Bar (15-25 reps)OrOption 2)EMOM 10 Minutes 1 Set of Toes to Bar (8 reps...Read More
Friday Night Lights is back this week!!! The open officially is starting. Are you registered. 20 Banded Pull Aparts (10 Palms up & 10 Palms down)-Then-Alternating EMOM 9:00 (3 Rounds for each movement)1- :45 Box Jumps (Round 3 Box Jump Overs)2- :45 Hang Clean and Press (Light weight on Round 3) 3- :45 Row Calories5...Read More
Sunday Funday with a partner Wod 1- split how you want 8 Min amrap16 wall balls16 pull upsWod 2-10 Minutes Amrap30 cals ski or row16 Squat cleans, performed you go i go, 225/155Wod 3- 8 minutes total to find a 1 rep max cluster.Read More
Teams of 5, waterfall style. 1 minutes each station until all partner have done 10 roundsBikeRowBurpee SkiRest 9am Hero Wod This Saturday, we will come together in fitness to commemorate the memory of a loving and caring public servant, Abigail Bieber, a Hillsborough County Deputy. Abby loved fitness. Her favorite exercises included running and calisthenics....Read More
1:00 Squat Hold1:30/Per Leg – Dragon Pose-Then-2 Rounds20 Hang Squat Cleans Empty Bar 2:00 Machine EMOM 6 Minutes1 Squat Clean @ 60%+Start at 60% and add weight (10-20lbs) each round, ending at 80-90% of what you hope to hit in 18.2a. Do not miss – focus on quality as you build.Wod Workout 18.21-2-3-4-5-6-7-8-9-10 reps for...Read More
Warm up with a Partner Straight Through Splitting Work evenly1000m Row, Ski or Run30 Wall Balls20 Single Arm Devil’s Press10 Wall Walks (Done You Go, I Go) 500m Row, Ski or RunFor Time, with a partner: *pay attention. splits are not suggestions today. SWITCH WHEN YOU REACH THE REPS LISTED, which means longer working sets...Read More
5 Inch Worms + 2 Push Ups|ThenAMRAP 5:008/6 Cal Bike3-5 Strict Pull Ups 10 Air SquatsNo strength, warm up to your snatch weight “Alice in Pains”*you can start working on your next round if you finish your 2 rounds in the 3 minutes. You don’t have to wait til the clock hits 3 to go...Read More
