Warm up 2 Minutes of couch stretch per leg then 2:00 of Couch Stretch per side2 Then Rounds10 Burpees20 Double Unders10 Jump Squats (can use an empty bar, be careful)Strength 20 Minutes to find a new 5 rep max back squat. Will you do it? Its been just over a week since your last attempt....Read More
Warm up Run 600m25 Good Mornings20 empty bar deadlifts 15 Push UpsStrength Tempo Deadlifts at a heavier weight that you used last week.Will let you warm up then we are going to do this as an EOMOM for 10 minutes 2 Tempo DeadliftsAim for 2-3 second lift with a 3-4 second negativeWod- This wod is...Read More
Warm up8 minute alternating emom 6 dumbbell burpee step up4 strict pull ups plus 4 toes to bar or pull up variation and knee raises. StrengthSnatch day! Go through warm up progressions as class for 5 minutes then 2-2-2-2-2 of moderately heavy snatch from the floor. we have been practicing positional work and complexes for...Read More
Partner Dumbbell WodEach Partner will have 1 DB so you arent sharing things. Wod 1 (you go I go relay)9 Minutes (outside)3 Burpees 8 single DB push press or jerk (4 each arm)Run 150Wod 29 Minutes (you go i go)100 single DB walking lunge 10 airsquats with DBWod 3 for time120 Single arm alt db...Read More
EnduranceAll running this weekMore fun with more peopleRandom partner ups, will draw out of hat 3×1 mile you go I go. Rest is the amount of time it takes your partner to run a mile. 2000m row can be subbed for mile run for injury but don’t avoid the run just to avoid the run9am...Read More
Warm up3 Rounds 5 pull ups 10 Push ups15 squatsTHEN grab a bar and start warming up to that back squat weightStrength 5 sets of 5 back squats at 90 percent of your 5 REP MAX from earlier in the week Remember its 90 percent of your 5 rep max, not your 1 rep max....Read More
Warm up2 rounds200M run10 Power position power cleans10 At the knee10 From the shin 10 Push jerks Take a few minutes get weight onto the bar, you can weight during the EMOM so start a little lighter. Try to finish heavy! 12 Minutes EMOM strength (4 sets at each movement)0-4 Minutes 3 Power position power...Read More
Warm upRun 20010 Inch worms plus push ups15 strict pull ups or variation 10 inch worms plus push upRun 200Grab a bar, with a light weight as a class we will go through 3 rounds of tempo deadlifts 3 seconds up, 4 seconds downThen 12 Minutes EoMOM (6 rounds total) 2 Tempo deadlifts at the...Read More
Warm up10 Burpees Then 2 Rounds 10 Jump squats10 ring rows100m RunThen 10 bupees Strength 20 MinutesFind 5 rep max back squat. That will look something like this 10 reps empty bar then at a very light weight, a few sets of 5-7 building to that heavy weight, then take your attempts at a 5...Read More
Warm upThen 3 roundsRun 100m 5 push press empty10 Empty bar thrusters Strength Push PressWarm up to your 60 percent. shouldnt take longThen 10 minutes emom3 Push press at 60-65 percent of max push press light and quick Wod 14 Minute Amrap *going to score this one for total reps 30 Alternating Single DB step...Read More
