Meet at the board to go over the pressing series and sumo deadlift high pulls thenWarm up3 rounds for timerun 2006 strict press empty bar8 push press empty bar10 push jerks empty barStrength-15 Minutes to build to a max of this complex. Taken from the rack. no more than 1 second rest between movementsWithout re...Read More
The Foundations Nutrition Challenge Starts Today. Be sure to enter you points in SugarWod if you are doing it. If you want to join in the fun, with 40 of your gym friends, here is the link to register. https://bit.ly/2GQh2iV Warm Up- Starting on the hour. The wod takes 30 minutes today and we want...Read More
Sunday Funday 45 minute cap. Rx shoot for all workoutsIntermediate shoot for 2 and see how you feel For time as a 2-person team: 100 Thrusters 95/65 80 Burpees 60 pull ups 2k Row 1 Mile run For time as a 2-person team: 50 Power Cleans 155/105 50 Overhead Squats 155/105 For time as a...Read More
8am, Two Options for Endurance-Run club-Tackle a 5k or 10k (3.1 or 6.2 miles)ORRow 2000Run 1 MileRow 2000Run 1 mileRow 2000Scaling- Split the work in half9am Mobility 10 amPartner chipper- 40 minute cap50 Snatches 135/95100 Cal bike100 Wall balls100 Rower Cals100 Burpees100 Weighted walking lunged100 sit ups100 Doubles50 Clean and Jerk 135/95Read More
Warm up-4 Rounds8 cals on the rower16 lunges Run 100StrengthBack Squat- Deload week 5 sets of 10 between 60 and 70 percentWod 25 Minute Amrap8 Strict L sit pull ups (sub strict, kipping, ring rows)16 Front rack lunges 95/65 (8 each leg)22 Kb SwingsRun 600m (end of the sidewalk where it meets byrd st)Read More
Warm up-Do this with a parnter8 Minute bikealternate every minute on the bike, person not biking holds a plankGrab a bar and we will review the deadlift. You will have plenty of time work up to your working weight, once you find your working weight perform 5 sets of 7 at that weight. This should...Read More
Warm up-Grab a buddy, its time for some plate races.. don’t know what that is, Just show up and see. Step off your plate, the floor is lava, do 5 burpees eachThen-10 Minutes of Over head squat therapy against the rig, Get at least 5 of set of 10 in with pvc or empty bar,...Read More
5 Minutes of Bird Box Rowing.Then Warm up, be on time, class starts on the hour. if you need to mobilize, come in a little earlyGrab an empty bar, time to warm up and review these movements0-2 Minutes 10 clean grip high pulls2-4 Minutes 10 Power position power cleans4-6 Minutes 8 Hang position power cleans6-8...Read More
Warm up- We will be running through a few of the open workouts over the next few week. 3 Rounds250 M Row10 front squat with an empty bar and 1 second hold at the bottom5 Toes To Bar (practice whatever variation you are going to do during the wod3 Dumbbell Clean Jerk with each arm...Read More
