Warm up-3 rounds200 m run10 Overhead squats with PVC10 push ups Barbell EMOM 6 Snatch High Pull 5 Hang Power Snatch 6 Power Snatch Balance 5 Power Snatch ST: Power Snatch 3×2 70% 3×2 75% 2×2 80% At least 3 or 4 sets to warm up to your 70 5 Rounds 7 DB Clusters (RX...Read More
Warm Up16 Min EMOM 1. Heel Touches 2. Star Plank 3. Hollow Body 4. See The Light Sit Ups Spend 15 minutes practicing the movements in DT, make sure you do 3 to 4 rounds with an empty bar, in the correct order, so you are not confused when the wod starts. “DT” 5 Rounds...Read More
Last day to order shirts. The sheet is on the desk! Be a cool kid! Weight Vest Wednesday Warm Up2 Rounds 150m Row 7 Good Mornings 7 Squat Therapy Reps 7 Shoulder Rolls StrengthStrict Press 5-5-5-3-3-2-2 75%-80%-85% VESTED (OPTIONAL) Wod21 Front Squats (RX 135/95) 21 KB Swings (70/53) 400m Run 15 Front Squats 15 KB...Read More
Don’t be a loser. Get your Flag Shirt! Order sheet is on the desk. Only one more day to order. “Tabata Tuesday” Warm Up 20 on/10 off Plank Hold Sit Ups Air Squats Burpees Burpees Air Squats Sit Ups Planks Hold Workout of the day 40 seconds on 20 off for 4 roundsSo for the...Read More
Don’t forget to order your stars and stripes shirts! Order form is on the desk. If your order isn’t on the sheet you are not guaranteed a shirt. Dumbbell Warm Up-All with a light DB 3 rounds7 Strict Press 77 Dumbbell Squats 7 PVC Pass Throughs 7 Single arm overhead dumbbell squatsStrength Overhead squats- If...Read More
Happy Fathers Day!This is a little variation on the Hero Wod “Lumberjack 20” ** For the run, each partner will run 200 meters once per round while the other is resting. **35 minute time cap 40 Deadlifts (275/190lbs) Run 400m 40 KB swings (70/55pood) Run 400m 40 Overhead Squats (115/75lbs) Run 400m 40 Burpees Run...Read More
8am endurance. Mile time trial, done right. We will warm up with an 800m slow slow job, then 3 rounds of 200mduring the 200’s sprint 5 seconds, jog 10 seconds, sprint 5 seconds, jog 10 seconds, Then a 400m slow jog9am Mobility10am PARTNERS 800 M Run With a Plate 45/25 100 T2B 50 Front Squats...Read More
Warm Up15 Min EMOM Minute 1 10/8 Cal Bike 30 secs Kip Swings 12 Sit Ups 8 Push Ups 30 Sec HS Hold/Pike Hold Rest 5 Minutes800m Run Time trial or 500M row time trialRest 5 Minutes 12 Min AMRAP 8 HSPU or pike push ups or heavy push press with Dumbbells 6 T2B 4...Read More
2 Rounds 200M Run 8 Jump Squats 20 push ups 12 Hip Circles Each Leg/Way ST: Bench 5X5 80% Wod 0 to 4:00- minutes Max calls on the bike4:00 to 7:00 Max reps Power clean7 to 10:00 rest10:00 to 13:00- Max bike cals 13:00 to 16:00 Max Reps Hang squat clean (115/85) 16:00 TO 19:00...Read More
