Warm up 4 rounds 5 pull ups 10 push ups 15 squats Grab a bar Clean Progressions 0-2 Minutes 10 Power position power clean 2-4 Minutes 8 Hang position power clean 4-6 Minutes 6 from the shin power clean 6-8 minutes 5 Full cleans 16 Minute running clock to find your max clean (power or...Read More
Double strength day. Short what at the end if you are craving that cardio. Warm up run 800m with your wall ball and a partner, switch when you want 40 Partner wall balls Grab a bar for a quick thruster progression 0-2 Minutes 10 front squat 2-4 minutes 10 push press 4-6 Minutes 10 push...Read More
There is going to be a lot of bars out today, Partner up and run 2 heats of this workout. Proper warm up of all weightlifting movements is a must Warm up- Coach led with and empty bar. we will go over points of performance before we start the movements. Meet at the board at...Read More
Nice little strength day… Find your 1 rep max back squat.. because….. Next week starts squats and milk! Are you prepared mentally and physically for this Warm up- 5 minute row 30 Squat therapy squats against the wall 2 sets of 10 empty bar back squats, now is the time to fix your form Then-...Read More
Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight into Grace 30 Clean and Jerks for time -then- Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-Ups Then Karen...Read More
6am- Run 6 miles, all paces welcome, we can lessen the distance for newer runners Please pick one of the workouts.. don’t do the 6 mile run then try to do 2 more workouts. Over trainning is just as bad as under training. 8am Endurance- Famous Train Harder Triathlon 1500M row 1 Mile Run 1...Read More
2 strengths today and a short conditioning piece. Warm up on the bike or rower for 5 minutes and meet at the front of the room. The warm up emom will be a little different today WIth a PVC pipe. We will be explaining each movement before we start. We will also explain how to...Read More
Hero Wod Today, No strength. Warm up practice 2 rounds of 50m empty barbell, single arm farmer carries Practice and pick your scaling for toes to bar- we will be time capping this one. Tama For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter...Read More
Warm Up 3 Rounds 10 cal row 10 Pull ups 10 Push Ups Grab an empty bar for an EMOM 0-2 Minutes 8 Clean grip power position high pulls 2-4 Minutes 8 Power position power cleans 4-6 Minutes 8 hang position power cleans 6-8 Minutes 6 Hang position squat cleans On a running clock you...Read More
