Warm up3 Rounds 10 kip swings 10 push ups10 Squats 200 m runStrength Tempo Front squats 70 to 80 percent of 1rm3-2-up3 seconds down, 2 second hold. shoot up from the bottom3-3-3-3-3 Wod (2 wods)6 Minute Amrap14 wall balls8 burpees Rest 4 Minutes 6 Minutes Amrap14 Burpees 8 wall balls *you’re going to have to...Read More
Hero Wod DayChoose one“Jerry“ For time:Run 1 mileRow 2KRun 1 mileSgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Option 2...Read More
Warm up3 RoundsRun 20010 lunges 10 Presses with an empty bar Strength 7 sets of 3 push jerks from the rack. *It’s been a while since we just work on push jerks. Remember dip drive dipWork toward a 3 rep max Wod-4 Rounds For time10 Front Rack lunges with a barbell 135/958 Push jerks6 Chest...Read More
Warm up 2 Rounds 10 Good mornings with an empty bar10 Romanian deadlifts 10 Regular deadlifts Take a few minutes to warm up to your deadlift weight Strength Tempo Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.Tempo: 7171 Tempo Eccentric (descent): 7 secs Pause (bottom): 1 sec...Read More
Warm up4 Rounds5 Pull ups10 push ups 10 squats Strength Back Squat emom*you will have about 10 minutes to warm up to your emom weight8 Minute emom4 Back squats*32 squats in 8 minutes is a lot of volume. Work between 60 and 70 percent. If you are feeling really go a little higher Wod4 Rounds...Read More
Warm up, find a partner that you are going to stay 6 feet away from. Wod 1-12 Minute AMRAP- 10 burpees (split as needed) 12 single arm thrusters (split as needed)14 push ups (Split as needed)*One partner runs to cones out front while other partner rests. start next round when your partner gets backRest 4...Read More
8am to 10am can be used as open gym.I will start wods at 9am and 10am for people who want to participate in class rather than open gym 8am Endurance WodWarm up with a 1/2 mile runThen2×800 with a 3 minute break between intervals4×400 with a 2 minute break between4X200 with a 1 minute break...Read More
Warm up. 3 rounds200m run All with empty bar5 good mornings5 Romanian deadlifts 5 deadlifts from the shinStrengthWork to a heavy 3 rep deadliftFollow a rep scheme similar to this7,7 (light) 5,5 (a little heavier) then 3 to 4 sets of 3 to find that heavy 3. Not going for a 3 rep max, just...Read More
Warm UP- 5 minute of run, bike or rowWeightlifting specific- time to work on some skills2 Rounds10 Snatch grip high pulls10 Muscle snatch10 hang power snatch10 Overhead squats Coach sets clock, you have to 20 minutes to work on power snatches over full snatches. Wod-12 Minute AmrapBurpee and Wall Ball Ladder 20/14Do 1 burpee then...Read More
Warm up4 rounds5 Pull ups10 Push ups15 SquatsSweat session today. There’s no avoiding the bike! Will split classes over 8 between the bikes and rowers. one group start on the bikes, one group start on the rower. It doesn’t matter where you start**SCORE IS TOTAL REPS TODAYWod 1-12 Minutes amrap12 cals (bike or rower)12 Med...Read More
