Warm up, 5 minutes of run, row or bike How’s your deadlifts go yesterday? Take a little break from the heavy weights and go into suns out guns out training. 16 Minute EMOM (4 Rounds) *with a single DBMinutes 1- 7 Curls each armMinute 2- 14 Overhead tricep extensions Minute 3- 14 single arm floor...Read More
Warm up-4 Rounds 10 Good mornings 10 Rdls with empty bar10 Deadlifts with an empty bar Dead Lift 1-1-1-1-1-1-1 Working to a one rep max or as near to a 1 rep max as you want to be. Not everyone is comfortable deadlifting for a 1 rep max. Thats fine. Work on technique If you...Read More
Barbell warm up3 rounds empty bar 8 Thrusters8 Hang clean and jerks 8 Power snatches Coaches will go over movements Strength. Coach will set a clock for 20 minutes Pick one of the movements in the workout and work up to heavy sets of 3 or practice all the movement at a lighter weight. Wod...Read More
Sunday Funday Outdoor day (weather permitting)Some people will have to start at one station. Others at another. REst 5 minutes between wods and clean equipment off. Doesn’t matter what order you do these inWod 1-10 Minutes Row 10 Cals20 push upsWod 210 Minutes 30 Alt Db Snatches 50/35 (pick you weight you can move fast)200m...Read More
8am-Something different. 2 mile time trial! 15 Minutes to warm up, stretch, get all your equipment ready and go over the movements with a coachClock for wod starts at :15 after **next week we get that bikes and rowers out for endurance 9am and 10am Wods- Rest 5 Minutes between wodsWod 112-9-6 reps, for time...Read More
Warm up3 Rounds Run 20010 Lunges 10 squats with a 1 second hold Strength Front squats 14 Minutes 1 set of 4 every 2 minutes (7 sets total- 28 squats total)You should go moderately on this. There is time to recover. You will have time to warm up to good working weight Wod5 Rounds for...Read More
Motor Day Warm up- 5 Minutes of Run, Bike, RowWod 1-15 Minutes 20 Cal on a bike or Rower30 Air squats Run 200m Rest 5 Minutes- Clean your machineWod 215 Minutes 20 Cal Row or bike100m Farmer carry 70/5010 Push upsRest 2 Minutes 800m max effort run*whatever machine you use for wod 1 switch to...Read More
Warm up3 Rounds5 pull ups 10 push ups10 empty bar strict presses Strength 12 Minutes Every 2 Minutes perform 6 strict presses with a 2 second hold at the topWod-Weight vest Wednesday (Vest optional) *make use of the outdoors, no crowding inside20 Minute AmrapRun 400m14 single arm devil press 50/355 pull upsRead More
Warm up-Barbell specific warm up for snatch2 roundsMinute 1- 10 snatch grip high pullsMinute 2- 5 Power position power snatches Minute 3- 5 Hang position power snatches Minute 4- 5 power snatches from the shinStrength- use the next 20 minutes to build to a heavy power snatch or squat snatch For Time40 Power Snatches (135/95)Every...Read More
Warm up3 Rounds Run 200 10 push ups 5 Pull ups5 air squats (1 and and 1/2 squats) Demo belowStrength 5 set of 3— squats are 1 and 1/2 squats. Try to work in the 70 to 75 percent rangeWod5 Rounds10 Toes to bar or knee raises or 15 situps. 10 Double Dumbbell Thrusters (50s/35s)Read More
