Nutrition meeting tonight at 8pm, you do not have to be part of the challenge to attend. Come in and learn what the challenge is all about and learn all about macros. Today we learn progressions! Warm up-15 Minutes of Snatch Progressions- you can load the weights on.. a little bit.. if you are comfortable...Read More
Warm Up-2 Mins. Run/Bike/Row THEN 3 rounds 7 Good Mornings 2 Turkish Get Ups Each Arm StrengthBench Press/Pull ups superset 5 sets of 5 Bench*immediately after bench do pull ups or progressions for 1 minutes Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub...Read More
Warm up-12 Minute Emom of FunMinute 1-Hollow holdMinute 2-8 Burpees Minute 3-10 front squats with and empty barSkill/strength-Take 10 minutes to work up to your starting weight. push yourself every set. start out at least 70 percent and work up every rouTimed Front Squats 6 sets of 6 (12 minutes total) Every other minute on...Read More
8am Endurance option 1 Run option800×2 with 3 minute rest 400×4 With 2 minute rest800×2 with 3 minute restOPTION 2Partner wod20 Rounds (10 rounds each) of :45 second row sprints with 15 second transition time. I go, you goREST 5 MinutesMax effort partner bike for 5 minutes. One partner works at a time9 am mobility...Read More
Warm up 8 Min Run/Bike/Row THEN 3 Rounds 10 air squats8 stiff legged deadlifts, empty barbell8 good mornings, empty bar8 broad jumps Deadlift3-3-3-3-3-3 Work to end around 85%Wod6 Minutes Amrap12 Dumbbell Snatches 70/50200 M Run (sprint this) Rest 3 Minutes 6 Minute Amrap3 Man Makers 70/506 pull ups200 M RunRead More
Warm up9 Warm Up Minute EmomMinute 1- Hollow hold as long as possibleMinute 2- Superman as long as possible Minute 3-8 squats with 3 second holdStrength-14 minutes Every Other Minute on the Minute 6 Back squats at or above 80 percent of your 1 rep max15 Minute AMRAP 50 Double Unders/75 Singles 15 Toes to...Read More
Warm up4 rounds of 5-10-15 Pull ups push ups squatsStrengthBench press and Weighted Pull ups (hold dumbbell or wall ball with your feet)5 sets of 7 bench press, immediately after bench max reps in a one minute of weighted pulls ups. Recover 3 to 4 minutes and start your next set. Looking for basically full...Read More
Warm up- 5 minutes of bike or rowThen one round together reviewing points of performance and 2 on your own10 Deadlifts 10 Push jerks10 Front Squats Get your team ready and bar ready. Try to keep it to 1 bar per team. If thats not possible, not more than 2 bars per team. We will...Read More
Warm Up-5 minute Amrap Partners 200 M run to together10 wall balls over the rig togetherHave fun, go fastSkill/Strength 16 Minute AmrapMinute 1- 10 Hang power cleans from the KneeMinute 2-15 Push upsMinute 3-4 squat cleans *increase weight each round and use this as your warm up for the workoutMinute 4 – 10 ring rows...Read More
