Weight vest Wednesday 2 Rounds 150m Row 15 Push ups9 Air Squats 8 Kip swings 7 Ring Rows Wod (vest optional) – 35 minutes cap7 Rounds 400m Run/Row/ski or 25/20 cal bike (or a mix of all of them) 21 Lunges 9 Pull Ups 9 BurpeesRead More
Teamed up TuesdayWarm up 3 Rounds 100m Run (All Movements with a PVC)10 Passthroughs 10 Good Mornings 10 Back Squats 10 minutes to get your team of 3 together. Try to pick teams that can use the same weights on the movements to avoid having 40 bars out. Aiming for 1 bar per team, especially...Read More
Warm up- 2 Rounds 100m Run 10 Lunges 7 Push Ups 6 Kip Swings 5 Inchworms **Review rope climb and scaling for rope climb. SKILL- Half “Flight Simulator” On a 10 minute running clock see how far you can get into this workout. If you just spend 10 minutes practicing doubles thats fine. The pyramid...Read More
Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-3 Rounds for time Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings per round 24 Pull-Ups per...Read More
8am endurance-Option 1-all running, Run 5k Option 2- Train Harder Triathlon 1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike tabata *********** Write your bike cals down after every round! You get to take a second off your time for every cal you...Read More
Warm up Run 800m then meet as a class- We all want you to go all out on this “Fight Gone Bad” wodTo warm up we will be reviewing the movements except the row12 Minute emom1- 7 wall balls2- 7 empty bar sumo high pulls3- 7 Empty bar push press4- 4 box jumpsYou will now...Read More
Warm up-3 Rounds10 Plate Ground to Overhead (demo video below)10 Pass Throughs with pvc10 Overhead Squat with PVCSkill/Strength Hang power or squat snatch, Take 5 minutes to warm up and work on this movement before we do the Emom, coaches will help you on form. 8 minute Emom- Heavy version-3 Moderately Hang squat snatches Lighter/form...Read More
Emom Warm 12 Minutes Minute 1- 10/8 cal rowMinute 2- 15/12 push upsMinute 3- 10 Empty Bar Push JerkMinute 4- 10/8 toes to barStrength 10 Minute Push Jerk EMOMStart at 10 on the first minute at a lighter weight, then go to 9 the next minute, 8 the next, and on and on**Add weight every...Read More
Warm up2 Rounds-250m row10 double KB clean and jerk (this is your practice for the wod do not miss it. As a group, barbell warm up emomMinute 1- 10 clean grip high pulls2- 10 Power position power cleans3- 10 hang power cleans4-10 Power clean from the follor WITH jerk5- 10 full squat clean and jerks...Read More
Warm up-1000M partner row split into 250 segments, non rowing partner hold the bottom of squat. no hands on knees 5 burpees each every switchStrengthBench- 5 sets of 5 working up to a very heavy 5After Bench you will have ten minutes to build up to a heavy squat, build up to or little bit...Read More
