2:00 of Double Under/Triple Under PracticeThen,10 Empty Bar Good Mornings8 Tempo Push Ups (3-count to the bottom)20 Unbroken Wallballs8 Tempo Push Ups (3-count to the bottom) 10 Empty Bar Front Squatsyou will have some time to get warmed up to the first set for this strength. Make your best guess at your one rep max...Read More
2:00 Mash Calves per side (or massage gun them) Then,200m Run15 Burpees 20 A-Frame Toe TouchesTeam Cardio TodayIn Teams of 2AMRAP 35 Minutes1000m Run (done together) 5:00 Row for Calories (split how you want) 1000m Run5:00 Ski for Calories1000m Run5:00 Bike for CaloriesSplit Machine as desired, athletes run together Score is total calories completed. If...Read More
A lot of work to get done in class today.2 Rounds10 Box Jump up Step Down or all steps8 empty bar strict press6 burpees4 Ring rows or pull upsStrength. Take a little time to build to a max strict press from the rackThen back off that number just slightly to something you know you wont...Read More
2:00 Hamstring Mash, per sideThen,10 Single leg RDLs/sideThen,AMRAP 4 MinutesRow 300m (moderate pace)8 Inch Worms Max Burpees in remaining time Deadlift1×6@60%1×5@70%1×4@80%1×2@85%1×1@85-90%Reps are touch and go.After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness. Rest 3-4 minutes after the box jumps.The deadlift work this phase will follow the same format for entire...Read More
We will putting in a few extra pieces of work per week this cycle. This doesn’t mean you go half effort through your regular work to get the to extra. This doesn’t mean they are mandatory either. The hour class is more than enough work if you are focused on intensity. Any extra work needs...Read More
Sunday Funday Partner WodWod One.. the classicYou go I go for 9 minutes 5 KB swings 5 Goblet squats Run to conesTag your partner inWod 2- 10 Minutes 100/80 burpee buy in split how you want (we can adjust this) In remaining time as many reps as possible of wall balls Wod 3 10 Minutes...Read More
*8amMile Time trial solo10 to 15 minutes Full recovery then partner up for the next part.. Then with a partner Complete 4000m on a machine of your choice… with a twist. every time you switch its 4 burpee box steps up each. 9am solo or we will adjust for partner AMRAP 5 Minutes30 Double DB...Read More
First things first, click the ling below to watch the video so you are prepared for the strength. Fail to prepare……. prepare to fail. Tempo Snatch Pull – Snatch Position Work – YouTube 300m Run10 Tall Muscle Snatches10 Tall Power Snatches10 Tall Squat Snatches10 Power Position Squat Snatches10 Above the Knee Squat Snatches10 Below the...Read More
3:00 Row or Bike, or 800m Run3:00 Banded Glute Activation* *Every :30 perform 5 Jump Squats30 S-leg Glute Bridges (15/leg)30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness.Strength. When you see 5×5 back squat on the board, especially ending with a 5 rep max, you should be as nervous as when you see a really...Read More
Every :90 for 6:00 (4 sets)40 Single Unders6 Light Power Cleans 6 Light Push Presses Conditioning Test“Captain Thunderpants”On a 32 Minute Clock:10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap: 24 MinutesThen, from 24:00 – 32:00:Find a 1RM Shoulder to OH- from the rack —ScaledOn a 32 Minute Clock:8 Rounds200m Run10 Bar Facing Burpees5...Read More
