Warm Up:3 Rounds:7 Burpees 8 Leg Swings Each Leg8 Lateral Jumps8 Empty Bar Power Snatches 8 Empty Bar Clean and Jerks8 Minutes power snatch emom- this is meant to be technique work and help you warm up for the workout 3 Per minutes, end a little heavier than the weight you are picking for the...Read More
Warm Up:20 Cal Bike or 400m RunTHEN2 Rounds:5 Empty Bar Good Morning5 Hand Release Push Ups5 Empty Bar Power Cleans 5 Empty Bar Front Squats 5 Empty Bar Push Press Take a few minutes to build up to your working back squat weightStrength:7 Min EMOM3 Back Squats65-75+%Workout:7 Rounds, Each For Time:7/5 Row Calories 7 Busters...Read More
Warm Up:Find A Partner500m Row (250 Each)10 Synchro Air Squats10 I Go You Go Burpees10 Box Step Ups10 Push UpsWorkout:With a partner split the reps as you’d like to complete:5 Rounds: 9 Thrusters 115/75 INT-95/55 BEG- 75/35 1 Legless Rope Climb INT-Rope Climb With Legs BEG-3 Low Rope PullsRest 5 Minutes 3 Rounds:21 Box Jumps...Read More
We interrupt our regularly schedule wods to take everyone outside. It’s too nice to be inside. 8am Endurance:Option 1-5k test run. Yes it’s been a little while but use this to see where you at in your running. One month of 5k training begins, do this if you are interested in running the roar through...Read More
Warm Up:4 Rounds: 100m Run or 200m Row 5 PVC Pass Throughs 5 Burpees 5 Pull Ups or Ring Rows5 Sit UpsStrength:Hang Power Clean 5-5-5-5-5 These working sets of 5 should be at a moderate weight. If you know your max Hang Power Clean use around 70%. If you aren’t sure of the number take...Read More
Warm Up:2 Rounds: 200m Run or Row10 Sit-Ups 10 Empty Bar Push Press2 Turkish Get-Ups Each ArmWorkout:8-10-12 Bike Calorie Dumbbell Push Press 50/35 INT-35/25 BEG-25/15Sit-up Rest 3 Minutes12-10-8 Bike Calorie Dumbbell Push Press 50/35 INT-35/25 BEG-25/15Sit-up–Coaches Notes–Low Rep Counts=SPRINTS!! If the classes are pretty full we will adjust to fit everyone on the bikes, don’t...Read More
Warm Up:2 Rounds 50 Double Unders or Singles 10 Empty Bar Good Mornings5 Empty Bar Clean High Pulls5 Empty Bar Hang Cleans5 Empty Bar Front SquatsStrength:14 Min EoMOM (7 Total Sets)1 Squat Clean + 2 Front SquatSo every other minute for 14 minutes you’ll go through 1 Squat Clean and then keep it on your...Read More
Warm Up:4 Rounds: 150m Row or 10 Cal Bike7 Jumping Air Squats 5 Pull Ups or Ring Rows 5 Knees-to-Elbows or Knee Raises 1 Turkish Get-Up Each ArmWorkout:15 Rounds 10 Burpees 1 Rope Climb INT-Rope Progression BEG-3 Low Rope Pulls–Coaches Notes–For those burpee lovers out there this is just for you. DO NOT just look...Read More
Warm Up:2 Rounds:1 Minute Run-Bike-Row7 Empty Bar Deadlift 10 Squat Therapy Reps Strength:Strict Press:3×12Yup 12 Reps. Be smart about your choice of weight for the sets. You want a weight that you can do all 12 reps WITHOUT having to rerack your barbell.Workout:21-15-9 Deadlift 225/155 INT-215/135 BEG-185/115Dumbbell Thruster 50/35 INT- 35/25 BEG- 25/15–Coaches Notes–This should...Read More
Sunday Funday! Outside in front. Wod starts at 10am. Bring your scarves and mittens. Partner wodWod 1- 10 Minutes Amrap- 1 Partner Working at a time30 Air Squats 20 Burpees Wod 2- 10 Minute Amrap20 Slam balls over the shoulder 20 lunges with your slam ball overheadWod 315 Minutes Amrap20 Cal Row20 DB thrusters 200...Read More
