Warm Up:5 Rounds: 50m run (increasing pace each round) 10 m High Knees 10 m Butt Kicks 5 Jumping Air Squats4 Inchworms Strength:Back Squat 2-3-5-10-2-3-5-10 These UNBROKEN sets can be done with 55-75% of you 1rm. But using the SAME weight for all of your sets. Workout:Each for time: Run: 6x 400 mRest as needed...Read More
Holly from the 5am requested the Air Force wod from the 2010 games to show support for her daughter who is currently in Air Force basic training with her squadron. Holly would like to show that her mom and others are thinking about the entire squadron while they are away. You can partner up for...Read More
8am Endurance:Option 1: Partners, you go I go, 20 Rounds of rowing, 45 seconds on, 15 second transition, then switchRest 5 Minutes 8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching Option 2: Run 45 minutes for distance. 9am Mobility10am Class Workout Partners3 Rounds: 25 Power Cleans 115/80 INT-105/70...Read More
Warm Up:4mins Run-Bike-RowTHEN3 Rounds: 200 m shuttle run (2x 100m) 10m High Knees 10m Butt Kicks 10 Jumping Air Squats 30 Seconds RestWorkout:Every 3mins for 30 minutes: 12/8 Assault Bike Calories–Coaches Notes–We had the rower sprints earlier this week now we get to sprint on the bike. All of these sets should be around 20-30...Read More
Warm Up:2 Rounds: 2min Run-Bike-Row (Increase pace each minute) 10 Squat Therapy Reps 8 Leg Lifts 1x Burgener Warm-up With Empty BarStrength:Strict Press(Video Posted Below)6×3Working from 55-75%Workout:15min AMRAP30 Double Unders or Singles10 Power Cleans 155/105 INT-135/95 BEG-95/7530 Double Unders or Singles10 Bar Facing Burpees–Coaches Notes–With this workout these jump rope reps are going to add...Read More
Warm Up:2 Rounds: 1min Run-Bike-Row (Increase pace each round) 5 Ring Rows 10 KB Swings10 PVC Passthroughs 10m Walking Lunges Stregnth-Reday to bench press! 4 Sets of 10 at the heaviest weight possible where you can get all 10 reps WITHOUT reracking the weight. Workout:3 Rounds: 400m Run 3 rounds of Cindy 5 Pull-ups 10...Read More
Warm Up:4 Rounds: 10m High Knees 7 Burpees 7 Deadlifts With Empty Barbell 7 Bent Over Rows With Empty BarbellWorkout: **Would like everyone on a rower. this is a lot harder than it looks. Pair up. One person goes while the other rests. In classes over 18 people we will start taking bike and or...Read More
Warm Up:3 mins of jogging, biking or rowing followed by… 3 rounds not for time of: 5 hip & back extensions 2 Turkish get-ups, R-arm – you choose load 2 Turkish get-ups, L-arm – you choose load 7 power clean & push press, empty barbell 5 pull-ups or ring rows 5 knees-to-elbows, v-ups or sit-upsWorkout:For...Read More
8am Endurance: Pick one these are both hero wods! **Scaling on the boardWear a vest for either if you want.. or dont… Option 1- Jerry- Run 1 mileRow 2000Run 1 mileOption 2Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles 9am Mobility 10am Class:Warm Up:3 Rounds: 10 Jumping Jacks 10 Walking Lunges 7...Read More
