2 rounds Dynamic WU: 1-Arm Up/Down 2-Single Leg Toe Touch 3-High Kick 4-Arms Across 5-Spider Man Push Ups Strength and skill EMOM15 Minutes 3 roundsMinute 1 12 Alternating curlsMinute 2 12 Alternating single arm overhead pressesMinute 3 12 Floor presses with DBMinute 4 12 weighted sit ups with one DB on chestMinute 5 30 second...Read More
Barbell Warm up- Clean review to follow the same pattern as the snatch review on MondayStrength and skill-Find one rep max of this complex1 Power clean (from the floor)1 Hang Squat Clean2 Front squatsREVIEW DEVIL PRESS! WZA 18.4 16Min AMRAP 2 Devils Press 50/35 2 Alt DB Box Step Ups 4 Devils Press 50/35 4...Read More
10 Min Group EMOM: Minute 1- Banded Hip Pulls 2- 30 Sec Sumo Squat Hold 3- 100m Run 4- 7 Empty Bar Good Mornings 5- 7 Empty Bar deadliftsStrength, skill 14 minute EVERY other Minute on the minute 5 Heavy deadlifts, talking 80 percent and up, 5 burpees over your bar. This is where its...Read More
“Teamed Up Tuesday” Warm up- 3 Rounds P1-Runs 200m P2-Single OH KB Hold Then 6 Synchro Push Ups 10 I go You Go Air Squats Review Wod movementsFind your weights and rowersPartner Wod 1 500-400-300-200-100m Row Each P1-Rows P2- Double Front Rack KB Hold 53/35 **5 Burpess For early KB Drop – It works like...Read More
Barbell Warm UpTop of the hour grab a bar and be ready12 Minute EmomMinute 1- 7 Snatch grip High pullMinute 2- 7 Muscle SnatchMinute 3- 7 Power Position Power SnatchMinute 4- 7 Hang Power SnatchMinute 5- 7 Low hang snatch plus OHSMinute 6 rest. Repeat Stregnth Complex. Build to a 1rm. 1 Power Snatch1 Hang...Read More
Partner wod1 Mile Run together100 DB Snatches 50/35 400m Slamball Run together60 Pull Ups 40 Burpee Box Jumps 20 Man makers 50/35….. 70/50 if you are feeling sassy.Read More
Endurance Run row or bike for 45 minutes. There is only one way to build this kind of endurance…. by running, rowing or biking at a nice steady pace for a long time9am Mobility 10am Partners: 35 Minute time cap2 Rounds 100 Cal Row 80 Wallballs 60 toes to bar (sit up for a sub)40...Read More
Warm up:6 Minute partner bike and plank holePartner 1 bikes for a minuteParnter 2 hold plank as long as possible.Grab a bar-Go through this warm up with empty bar then slowly add weight to get to your starting weight. GET YOUR WEIGHTS READY FOR THE WOD. 15 Empty bar clean and jerk from the shin15...Read More
Baseball game day. Here are today’s hours Morning classes have normal schedule. Night classes 4pm and shortened 5pm class ONLY. Gym closes at 5:45 sharp so our coaches and gym members that are taking the 5 can make it to the game on time. Warm up3 Rounds 200 M Run5 Burpees 10 LungesWeight Vest (optional)...Read More
