Friday January 27th
3 Rounds 12 Air Squats > Empty Bar Front Squats for the last 2 rounds8 Tempo Push Ups6/4 Cal Bike :10 SKILL:30 DeadhangRest :30:30 Scap... Read More
Thursday January 26th
Thursday 1/26 WARM UP 1:00 Banded Pull Aparts (7’s)10 Cal SKI8 Push Ups10 Double DB Press :15 SKILLEvery 2 Minutes for 12 MinutesMax Handstand Walk/Handstand... Read More
Wednesday January 25th
WARM UP 4-way Banded Glute Activation Steps, 20 per direction 2 Steady Rounds 12 Bird Dogs 15 Pause Goblet Squats w/ band around knees (light)... Read More
Tuesday January 24th
WARM UP 2:00 Machine25 feet Butt Kicks2:00 Machine25 feet High Knees1:00 Machine25 feet Duck Walks *Pick the machine you plan to use in the WOD... Read More
Monday January 23rd
3 Rounds200m Run5 KB Taters8 Burpees over the KB3 Inch Worms :15 SNATCH REVIEWPower Position High PullSnatch (Power Position)Hang SnatchSnatch TTB REVIEW Kip SwingsSTRAIGHT LEG... Read More
Thursday January 19th
THURSDAY 1/19WARM UP3 Rounds200 M Row6 Double DB Press8 Push Ups10 Air Squats :15 SKILLHSPU (3 Continuous EMOMS)Every Minute for 2 Minutes:20 HS HoldEvery Minute... Read More
Wednesday January 18th
WEDNESDAY 1/18WARM UPEvery :30 seconds for 3 MinutesTWO 25 Foot Shuttle Run (down is ONE, back is TWO)Straight into Class warm Up with Coach(25 feet)Butt... Read More
Tuesday January 17th
TUESDAY 1/17WARM UP2 minutes Banded Glue ActivationEvery 2:00 For 8:0010 Calorie Row, hard but not sprinting10 Air Squats x2 > Jumping Air Squats >Empty Bar... Read More
Monday January 16th
MONDAY 1/16WARM UP1:00 Banded Pull Aparts (All 7 ways)2 Rounds8 Burpees7 Strict Press (empty bar)5 Cal Ski :15 SKILLWith a Partner6-Minute AMRAP10/7 Calorie Ski *Clean... Read More
Sunday January 15th
Wod 1- Teams of 27 Minutes- Split how you want15 Kb swings 20 Burpees Wod-210 Minutes Amraps You go I go10 Db snatches 50/3510 AirsquatsAt... Read More