Tuesday 9/13Warm Up4 Min Row, Increasing speed every minuteThen Coach Lead Barbell Warm Up10 Ground to knee deadlifts10 Knee to hip deadlifts10 Deadlifts:10 StrengthBuild to a Heavy Deadlift Single around 85-95%then3×3 @ 87.5-92.5% 1RMRest 3-4 minutes between setsWithin ~1:00 after each set, perform 3 seated box jumpsfor maximal power. Sit on a box at approximately...Read More

Monday 9/12Warm Up12 Spider Man Lunges20 Leg Swings12 Lunge with Twist2 Rounds25 Doubles/ Singles100m Run10 Burpees:15 SkillCore Tabata8 Rounds (4 min total)20 seconds of work with 10 seconds of rest, alternating movements each round.Hollow HoldSuperman:25 WODOn a 30 min clock0:00-15:00Every 5 Minutes Perform:400m Run30/25 Cal Bike15:00-30:00Every 5 Minutes Perform:30/25 Cal Bike400m RunTarget Score – 4...Read More

9/11 tribute wod 2001 meter Run11 Box Jumps (30/24 in)11 Thrusters (125/85 lb)11 Chest-to-Bar Pull-Ups11 Power Cleans (175/115 lb)11 Handstand Push-Ups11 Kettlebell Swings (2/1.5 pood)11 Toes-to-Bars11 Deadlifts (170/115 lb)11 Push Jerks (110/75 lb)2001 meter RowRead More

Endurance-8am-Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines12 minute per machine (bike, ski, row) Partner 1-Run 200mPartner 2-machine for calories *switch when partner 1 gets backWarm UpAlt. EMOM 8 Minutes1- 5 Burpees + :15 Handstand Hold2- 5 Burpees + :15 Sandbag Bear Hug Hold3- :30 Dead...Read More

Friday 9/9 Warm Up 500M Row Then Coach Lead Barbell Warm Up 1st round w/ Coach – 2nd solo 5 Empty Bar Front Squats 5 Strict Press 5 Empty Bar Thrusters (building off this for a thruster review) :15 Strength Find 3 RM Thruster :35 WOD Jackie Pro For time:  1,000-m row 50 thrusters 95/65lbs...Read More

Thursday 9/8 Warm Up 50 foot  High Knees 10 Jumping Air Squats 50 foot Butt Kicks 10 Jumping Air Squats Then Coach Lead Barbell Warm Up 5 Snatch Grip High Pull 5 Snatch from Power Position 5 Hang Snatch 5 Snatch from Shin 3 Tempo Snatch w/ Empty Bar :15 Strength Tempo Power Snatch (5...Read More

Wednesday 9/7 Warm Up 15 Cal Ski 10 mountain climbers 15 Cal Ski 10 Mountain Climbers Coach Lead Barbell Warm Up 7 Strict Press (Squeeze guts and Dip butts, straight bar path) 6 Push Press (Dip with vertical torso, Drive extending HIPS before ARMS press) 5 Push Jerks (Dip w/ vertical torso, Drive w/ bar...Read More

Tuesday 9/6 Warm Up 400 Run Then 3 Rounds 12 Bird Dog (6 each side) 6 KB RDLs 6 Empty Bar Deadlifts (Build off of this for a deadlift review) :15 Strength Deadlift 5×5 @75 of 1RM  :35 WOD Rinse ‘N’ Repeat (Originally a swim and ski event. Ski will sub for the swim; sand...Read More

Monday 9/5 LABOR DAY 5,6,9, and 10 am classes only Warm Up 2-minute row Followed by coach lead barbell/skills warm up 3 Clean high pull from power position 5 Air squats 3 Cleans for Power Position 5 Air Squats 3 Hang Cleans 5 Ring Rows 5 Cleans 5 Ring Rows *Add weight and warm up...Read More

Warm up3 Rounds 200 M run30 single unders10 no push up burpeesto follow a pattern of the past few Sunday we will start with a mostly body weight workout, then go into some lifting, then end with a good cardio piece Partner workoutsWod 1-AMRAP 7 minutes Alternating rounds with a partner 5 wall balls 5...Read More