warm up3 Rounds 10 Good mornings with an empty bar10 empty bar presses 10 empty bar deadlifts Strength Deadlift 2-2-2-2-2 5 sets of 2Do a few sets of warm up then build to a very heavy set of 2Heavy deadlifts should really take some time. Don’t hold back and “save it for the wod.” Would...Read More
Cardio day yippppeeee. Lets build those motors so we have more endurance in all wods! Warm up is a 5 minute bike, row or run! *Makes no difference which order you do this in. Logistics of all wods are not going to be ideal everyday. Important thing is that we are working out and wiping...Read More
Benchmark wod todayWarm up3 Rounds 15 pass throughs 15 overhead squat therapy reps on the rig15 second hold in the bottom of an overhead squat Take 10 minutes to build up to your oversquat weight that you are going to use for the wod WodNancy5 Rounds for time400m Run15 Overhead squats 95/65Extra work- simple and...Read More
Warm upBarbell Warm up2 RoundsMinute 1- 10 Clean Grip high pulls Minute 2- 10 Power cleans from the hang plus 10 Front squats Minute 3-10 squat cleans starting at the shin. Timed strength. 16 minutes. Includes warm up time. Any lift after 20 minutes does not count towards score 16 minutes to find your one...Read More
Keep social distancing! Nobody at anytime should be within 6 feet of each other. Utilize the outside area. Wash and spray your hands often. Detox DayWarm up 5 minute of run bike or rowLets get under some weight to get our legs fired up then get into a long workout to sweat out all that...Read More
The gym closes for the weekend at 4pm today. No night classes. Enjoy your holiday! Warm up-Barbell specific 3 Rounds Minute 1 – 10 snatch grip high pullsMinute 2- 5 Hang power snatch- Plus overhead squats Minute 3 -5 Full snatches from the shin 15 minutes to work on this complex 1 power snatch from...Read More
Ready for some cardio! Warm up-3 roundsRun 20010 Jumping lunges 8 strict pull ups6 Push ups WodBodyweight Chipper Run 600M20 toes to bar30 burpees Run 600m100 Doubles or 300 singles Run 600m 30 Burpees 20 toes to barIf you have time left at the end of class. try this 3 Rounds (not for time, easy...Read More
Warm up-3 Rounds 10 Lunges 10 squats 5 wall balls *Wod first again today. this would be a good day to partner up and let someone count for you… from 6 feet away of course. We can run two heats Karen 150 wall balls for time-If you you have the mobility to get below parallel...Read More
