8amlast week we rowed, biked, ran.. this week it’s all run5k Race! it’s been awhile, lets do this. Much easier to run 3.1 when other people are with you. 9am and 10am3 sets for time: 1 round of Mary: 5 Handstand Push-ups + 10 Alternating Single Leg Squats + 15 Pull-ups 1 round of DT:...Read More
Warm up3 rounds 10 0HS with pvc200 m run5 Pull upsTake 15 Minutes to work on your overhead squats. You can practice of the rack but the workout the bar will come from the floor. Wod 18.2 Workout 18.3 2 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar...Read More
Conditioning day!20 Minute Amrap Wod 1Max Cals on bike or rower**Every 2 Minutes including 0:00 perform 10 burpees over your rower or set up a bar if you are using bike. Score is calories Rest 5 Minutes10 minutes max distance Farmer carry AHAPEvery Minute stop and do 5 burpees.*we will do this as 100m walks...Read More
Time to throw a little heavy weight back into the mixStrength- Deadlift 9-7-5-3Build up to warm up weight of 9 which should be about 60 percent of your 1rm, should only take a few sets, Add weight each set after that. Try to end at 3 at 90 percent. Wod5 Rounds Run 4005 Muscle ups...Read More
Barbell Warm UpMinute 1- 5 Snatch grip high pull, 5 power position power snatchMinute 2- 5 hang snatch from the knee, 5 OHSMinute 3- 5 Lift offs- pause at knee, slowly shift to power position pause there, finish with power snatch or squat snatchStrength 14 Minute EOMOM (7 Rounds)Without dropping the bar1 Lift off, pause...Read More
Warm up-3 Rounds Run 200Hold bottom of the squat with and empty bar for 30 seconds5 Pull ups 5 Push upsStrengthFront squats These will be 1 and half squats. Full squat- half way back up- back down- shoot up5 sets of 5 working at around 60 percent of your max for every set Wod-Linchpin Test...Read More
Sunday Funday Grab your favorite dumbbells, this will be over before you know it. Wod 1 10 Minutes Amrap 7 Db squat clean and jerk, from the floor, just one side of the DB has to hit the ground7 Pull ups7 calsRest 3 minutes Wod 2- 10 Minutes 14 Alternating DB snatches 14 Push ups...Read More
8am. last we ran, this week we run, bike, row, or maybe even ski. 6 RoundsRow 500Run 400Bike or ski 20 calsRest 2 Minutes 9am and 10am *Just because the RX weight says a certain numbers, that doesn’t mean you have to use that number. Intensity equals results. Scaling is a good thing. Complete as...Read More
Warm up-3 rounds 10 Air squats 10 Ring rows 10 airsquats Strength/skillGrab a bar, coach will go over the position clean and jerkwork on this complex for 15-20 minutes, you aren’t going for a max out right now, but don’t be afraid to load it up a little to get ready for 18.2….. oh no1....Read More
Lets work on… work capacity! Warm up2 rounds 200 M run20 Double unders or attempts 20 singles 20 one foot jump rope. left foot20 one foot jump rope right foot20 Minutes of row or bike for cals Every 2 minutes, including at 3..2…1 go perform 25 double unders or 50 singles AND 4 devil press*we...Read More
