AMRAP 5:00 (Steady Pace)10 Plate Ground to Overhead 45/25lbs Run 100m20 Double Unders/Single Unders-Then-20 Banded GoodmorningsHigh CNS Lift Retest Find a 3RM DeadliftThe goal is for athletes to pull their old 1RM for 3.STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As NeededCoach Focus: It’s finally here! Crank up the tunes, create the vibe and help your...Read More
EVENT 3 From TB gamesTeams of 311 MIN CAP30 Deadlifts + 30 Hang Power Cleans+ 30 Shoulder to Overhead (Rx 155/105, Mast 35+ 135/95, Int/Mast 45+ 115/75, Nov 95/65)Then…20 Deadlifts + 20 Hang Power Cleans+ 20 Shoulder to Overhead (Rx 185/125, Mast 35+ 155/105, Int/Mast 45+ 135/95, Nov 115/75)Then…10 Deadlifts + 10 Hang Power Cleans...Read More
There are no regular classes NEXT Saturday. Come out to the Grand Opening if you want to get a wod in. 8amWaterfall style teams of 5- 10 rounds at each station for each person. 1 Minute each stationBike Row SkiBurpee Rest 9am800m Run-Then-then 4 rounds of both movements, alternating between the two30 seconds on 30...Read More
Couch Stretch 2:00/Side Handstand Hold 1:00-Then-2 rounds20 Unbroken WallBalls with a Lighter than metcon weight medball15 KB SwingsStrengthDeadlift- 10 sets of 210×2 @ 50-60% 1RM for speed Rest 1:00 between sets. This is more like a wodSTRENGTH/SKILLStimulus: Speed Rest: As PrescribedCoach Focus: Today’s Deadlift session is a primer for next week’s opportunity to turn your...Read More
AMRAP 6 Minutes100’ Shuttle Run (25’x4) 10 Air Squats5 BurpeesStrength N/A- this is a long wod. Wod3 Rounds (yes all of this 3 times through)AMRAP 2 Minutes15 Air Squats10 BurpeesMax Calorie machine Rest 2:00AMRAP 2 Minutes 15/12 Cals on machine you used before10 Air SquatsMax Burpees Rest 2:00AMRAP 2 Minutes15 Burpees10/7 Calorie Air Bike Max...Read More
Weight vest work is running after the wod today-Then- 500/450m Row20 Box Step Overs10 Power Position Power Cleans 400/350m Row14 Box Jump Overs8 Hang Power Cleans 300/250m Row StrengthOn a 14 Minute clock practice:1 Power Position Power Clean 1 Hang Power Clean at Knee1 Power Clean*drop and reset after every repWodFor Time100m Sandbag Run 150/100lbs...Read More
4-way Banded Glute Activation, 20 steps per direction, 5squats after each direction1:00 Hip Openers-ThenAMRAP 5 Minutes2k Bike/1k Row/800m RunEmpty Bar Back Squats in time remaining Every Minute for 10 Minutes1 Tempo Pause Back Squat @ 60%+ 1RMAthletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fastAMRAP 15...Read More
Teams of 3Chris the founder of Wod Wars was kind enough to send over a bunch of past TB games and Wod wars wods so we will be doing these for the next few sundays EVENT 1 of wod wars pastAMRAP 1215 Synchronized Hand Release Push-Ups15 Synchronized Slam Ball Squats (1 Athlete w/ball)50 meter slam...Read More
Endurance Teams of 3Ready to run some more? one partner working at a time150 Burpees3000 meter row75 Burpees3000m ski50 Burpees1 mile or 800m run together. Time stops when all partners are backDepending on equipment, teams might have to do the run, row ski potions not in the order written. clearly not the end of the...Read More
