We are going to jump right into the warm up at :02 after. Don’t be late for class. Mike will be very upset if you don’t show up today. It’s his birthday. If you are late, jump in where we are at. Warm Up 12 minute EMOM Mintues 1-20 OH Walking Lunge with wall ball...Read More
Warm up 3 rounds : 5 Cal Bike, 10 PVC Good Mornings, 15 Air squats Back Squats Grab a bar and do 2 sets of 10 empty bar squatsThen 2 sets of 7 working up to your first working weight Back squat- 5-5-5-3-3-3 work 70 to 85%Review the Power Snatch. The weight is going to...Read More
Warm up and Skill 12mEMOM 1-30 sec Hollow Body 2- 8 Standing Pike Press 3 5 Inchworms W/Push Up 4- 4 Wall Walks Get equipment ready for wodWork 5 minutes with a coach on your toes to bar progressions Wod21-18-15-12-9-6-3Toes to BarBurpees ****Every round starts with 200m run so run 200, 21 t2b, 21 burpeesrun...Read More
Warm up 2 rounds 150m Row, 10 PVC Good Mornings, 8 Lunges, 10 doubles or attemptsStrength-As a group- We will do 2 sets of 10 deadlifts with only 10’s are on yourOn your own do 2-3 more sets to work your way to your first working weight. Then 5Reps @75% 3@80% 5@75% 3@85% 5@80% 3@90%...Read More
Hero Wod “Abbate” 1 Mile Run 21 Clean and Jerks 155/105 800 M Run21 Clean and Jerks 1 Mile Run This is going to be tough, scale appropriately.Read More
Endurance Two different endurance choicesOption one, if you want to get running inRun 1 mile slow, Rest 5 Minutes, Run 1 mile slow, Rest 5 minutesRun 1 mile at your fastest paceOption 2-30 Minutes Emom Minute 1- 10 bike calsMinute 2- 10 BurpeesMinute 3- 20 second plank holdRepeat for 30 minutes 10am Partner WodPartner, 35...Read More
warm up 400m Run 10 Pvc Pass Throughs 6 PVC Around the Worlds Each Side 7 Push Ups Grab your favorite bar for a barbell warm up emomMinute 1- 10 snatch grip high pullsMinute 2- 10 Muscle snatchesMinute 3- 8 power position power snatchMinute 4- 8 Hang power snatch PLUS overhead squatMinute 5- 8 snatches...Read More
Skill 15mEMOM Minute 1-7 Good Mornings (Can be weighted) Minute 2- 8 DB Shrugs (50/35) Minute 3-10 Cossak Squats (demo video) Go over deadlift and thruster with your coach, for this WOD, CHANGING YOUR WEIGHTS between the thruster and deadlift is part of your time. Have your weights ready. For Time: 55 Cal Bike 44...Read More
Weighted vest Wednesday, bring them if you have them Warm up: 2 rounds 250m Row 10 Hip Circles 8 Jumping Jacks 10 Squat Therapy Reps 8 Band Pull Aparts 5 Push Ups StrengthFront squat 7,7,7,7,5,5 70 percent for your 7’s, 80+ percent for your 5’sWod- Hero Wod “Bolger” 5 Rounds 400m Run 25 Air Squats...Read More
*We are starting no later 5 minutes after the hour, be on time, or jump in where we are at. coach will explain the movements from 0 to 5 afterWarm up and skill16 Min EMOM Minute 1-15 push ups Minute 2- 10 Banded Face Pulls Minute 3- 30 sec Single Arm Kb Hold Minute 4-...Read More
