8am endurance-Option 1-all running, Run 5k Option 2- Train Harder Triathlon 1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike tabata *********** Write your bike cals down after every round! You get to take a second off your time for every cal you...Read More
Warm up Run 800m then meet as a class- We all want you to go all out on this “Fight Gone Bad” wodTo warm up we will be reviewing the movements except the row12 Minute emom1- 7 wall balls2- 7 empty bar sumo high pulls3- 7 Empty bar push press4- 4 box jumpsYou will now...Read More
Warm up-3 Rounds10 Plate Ground to Overhead (demo video below)10 Pass Throughs with pvc10 Overhead Squat with PVCSkill/Strength Hang power or squat snatch, Take 5 minutes to warm up and work on this movement before we do the Emom, coaches will help you on form. 8 minute Emom- Heavy version-3 Moderately Hang squat snatches Lighter/form...Read More
Emom Warm 12 Minutes Minute 1- 10/8 cal rowMinute 2- 15/12 push upsMinute 3- 10 Empty Bar Push JerkMinute 4- 10/8 toes to barStrength 10 Minute Push Jerk EMOMStart at 10 on the first minute at a lighter weight, then go to 9 the next minute, 8 the next, and on and on**Add weight every...Read More
Warm up2 Rounds-250m row10 double KB clean and jerk (this is your practice for the wod do not miss it. As a group, barbell warm up emomMinute 1- 10 clean grip high pulls2- 10 Power position power cleans3- 10 hang power cleans4-10 Power clean from the follor WITH jerk5- 10 full squat clean and jerks...Read More
Warm up-1000M partner row split into 250 segments, non rowing partner hold the bottom of squat. no hands on knees 5 burpees each every switchStrengthBench- 5 sets of 5 working up to a very heavy 5After Bench you will have ten minutes to build up to a heavy squat, build up to or little bit...Read More
Grab a bar when you get to the gym. Spend the first 15 minutes of class working up to heavy a clean.. Find a partner that cleaned about the same weight as you for the wod. With a Partner 2K Row Directly into 10 Rounds 2 Power Cleans(225/155) 4 Bar Facing Burpees 8 Alternating Pistols...Read More
Good luck to our State Weightlifters today! 8am Endurance 4 rounds500m RowRest 3 Minutes 400 Meter RunImmediately after 400 m run hop on bike for 15 cal sprintsRest 3 minutes. 9am mobility 10am Going solo today! Filthy 50 Filthy Fifty 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 53/35 50 Walking Lunges 50...Read More
Warm Up12 Min Emom 1- 8 Leg Raises (group or hanging) 2- 10 Death March Steps 3- 8 Kip Swings 4-40 seconds of alternating bird dogs, a few second hold on each one 5- 5 Empty Bar RDL 6- 10 Sit Ups WOD *yes we are deadlifting twice this week because it’s good for you!...Read More
Warm up3 rounds 100m Run 5 Down Dog to Seal Stretch 6 Air Squats 7 Empty Bar Press Strength *Be sure to warm to your 70 percent and practice your decents with an empty barTempo Back Squat 5×2 (5 sets of 2) 5 seconds on the way down 3 second pause at the bottom, drive...Read More
