2 Rounds10 Scap Push Ups 10 Box Step Downs 10 Scap Pull Ups ThenAMRAP 5 Minutes5 Ground to Overhead with Plate 10 Ring Rows100m Run with PlateSKill/Strength*this says 12 fast pull ups so most of us will be using a band today on pull upswe are more worried about fast strict pull ups looking great...Read More
12 Single KB RDL 12 Russian KBS2:00 Row (slightly faster than 3 minute pace) 10 Single KB RDL10 Russian KBS1:00 Row (slightly faster than 2 minute pace) 8 Single KB RDL8 Russian KBSEveryone’s favorite dayRow 5k*other option is to run 5k or ski 5k. Optional strength is Bench press- 3 sets for max reps of...Read More
Sunday Funday Teams of 2Wod 1- 8 minutes to establish a max of the following3 touch and go cleans (can be power or squat or a combo of the 2) has to be touch and goScore is both partners total added up. Wod 2- split work as evenly as possible 40 thrusters, 135/95 6 legless...Read More
Teams of 2 running. you go i go… if you absolutely do not want to run (you should be running though unless injured) you can do this on a rower200 M (partner 1 goes, then partner 2 goes)200 m400 m400m 80080400 400200 Enjoy! 9amWarm upUntil 60/48 Calories are Completed Alternating Movements with a partner 10/8...Read More
Coach led Positional Barbell work warm upStrength- These “waves” as they are called are tough. Don’t miss themSquat Clean and Split Jerk 3 reps @ 67.5%2 reps @ 72.5%1 rep @ 77.5%–3 reps @ 72.5%2 reps @ 77.5%1 rep @ 82.5%–3 reps @ 77.5%2 reps @ 82.5%1 rep @ 87.5% Pick 1 of the following...Read More
Steady 10 Minutes8 Spiderman Lunges6 Box Jump Overs, step down8 Wallballs (lighter than workout) 400m Row/Ski/Run or 800m BikeGoal is 10 continuous minutes of movement, increasing Machine Pace each round. All athletes should be sweaty and breathing by the end of the warm upNo strength today. Longer workout AMRAP 20 Minutes10 Wallballs 20/14lbs 8 Box...Read More
2 Rounds rotating Every Minute: 1: 1:00 Row2: 1:00 Handstand Hold/Free Standing Handstand Hold practice3: 10 Light KB Taters…..whats a tater?Every 2 Minutes for 10 Minutes- taken from the floor3 Touch and Go Push Press AHAP Starting around 65-70% and building *Bar taken off the floor, not the rack, the floorWod:For Time 5 Rounds10 HSPU12...Read More
Foam Roll Upper Back and Lats 2:00-3:00 1:00 HS Hold-Then-2 Rounds10/7 Calorie Bike10 Plate Ground to Overhead 45/25lbs 25’ Duck Walk10/7 Calorie Row StrengthOn a 12 Minute Clock, Practice the following complex1 Power Position Power Snatch1 Hang Power Snatch (At the Knee) 1 Power Snatch (From the floor) *Drop and reset. try to do a...Read More
Closed for Memorial Day. Enjoy some time with your friends and family and don’t forget those that gave the ultimate sacrifice for our country. Keep your eye on Facebook members group. Sometimes a coach will open the gym up in the afternoon for some open gym time.Read More
