Schedule for the weekRegular schedule Monday Through Thursday Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed 2:00 Pigeon Stretch Per SideThen3 Rounds12 Back Rack Walking Lunge Steps8 Overhead Squat (empty bar) 8/6 Calorie Bike All Strength – snatching 3 @ 70%2 @ 75%1 @ 80%3 @ 75%2 @ 85%1...
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Schedule for the weekRegular schedule Monday Through Thursday Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed 3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3) Then:30 Handstand Hold20 DB Snatches1:00 Handstand Negatives20 Goblet SquatsStrength/skillClimb the Ladder 2x2-4-6-8-etcUB Toes to BarRest 3:00 before repeating*sub out knee raises if you are working...
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Schedule for the weekRegular schedule Monday Through Thursday Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed Warm up3 Rounds10 Russian KB Swings12/10 Calorie Row 10 Wallballs 10-8-6-4-2Front Squat* *10 & 8 should be two additional light warm up sets that are challenging but not a slow grind. 6-4-2 should...
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For Time with a Partner:2 Rounds30 Wall Walks (scaled or 60 double db presses if you don’t want to go up side down) 40 Power Cleans 205/140lbs, or ~75% 1RMSplit work anyhow, but it must be kept even. 26 minute cap Scaling: Wall Walk: Every athlete should have a target to get their hands over...
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With Christmas and New Years day both falling on Saturday this will be the last endurance class of 2021, So sad. EVERYONE get your butts out here for thisRepeat of a few weeks ago since it was so fun! 8am Teams of 5! waterfall style workout, we are adding a burpees station though1 minute Ski1...
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Barbell warm up for snatch Strength – snatch 3 @ 65%2 @ 75%1 @ 85%3 @ 70%2 @ 80%1 @ 90%3 @ 75%2 @ 85%1 @ 95%+ Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets Optional Bodybuilding 3-5 Sets for quality 12 DB Bench Press, light, speed focus 20 Weighted...
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1:30 Hip Openers1:00 Squat HoldThen3 Rounds8 DB Goblet Squats8 Single Arm DB Thrusters (4 per arm) 8 Lateral Burpees over DBEvery 2:30 for 6 SetsTempo Back Squat5-5-3-3-2-1 Perform a 3-count to the bottom. Do not pause in the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP. You...
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Warm up5 Minute on a bike or rower*Every :90 starting at 0:005 Hang Squat Cleans (start with empty bar and add weight each round) Then Build to 60% of 1RM Front SquatYou can over a little bit and then lower the weight for the workoutWod-AMRAP 30 Minutes, alternating full rounds w/ a Partner:3 Front Squats...
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Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after20 Slow A-frame Toe TouchesThen|2 Rounds10 Single DB RDLs (per side)10 Single Arm DB STOH (5 per arm) 2 Wall Walks AMRAP 4 Minutes x 54 Toes to Bar8 S-arm DB Hang Clean and Jerk...
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Barbell Warm up for snatchStrength15 minute emom 1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor This complex is completed without dropping the bar.WodFor Time40/35 Calorie Row35 hand release Push Ups 35 DB Thrusters 50s/35s*try to avoid worming up push ups for the...
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