Warm up5 Minutes Rowing then3 rounds 5 pull ups 10 push ups 15 squats*** you can do the strength first, or the wod first StrengthBench press and curls.. superset.. yes curls5 sets of 5 bench In between your sets of bench do alternating dumbbell curls as heavy as possible. 5 sets of 16 (8 each...Read More
Partner warm up- Run 800 together with a med ball, switch when you want.Morning classes run 4 “true” 200’s so you don’t have to run through the dirt. Come back in, find a bike rower and complete 8 rounds of this Parnter 1- bike or rowpartner 2- 10 air squats, hold the bottom of your...Read More
Going to have some fun today everyone… we are going to learn! Learn all about weightlifting! Warm up-2 quick rounds of 15 Cals bike or rower20 pass throughs 20 overhead squats with pvc10 hang muscle snatches with empty barKeep your bar outCoach led progressions 0-1 Minutes 10 snatch grip high pulls1-2 Minutes 8 power position...Read More
Partners. Split work how you want35 Minutes Amrap25 Cal Assault Bike25 Wall Balls25 Kb swings25 Cal Row25 Push ups25 Sit upsNext round do 24 of each, next round 23, next round 22, next round 21… can you get to 1….. if you do start going back up.Read More
8am endurance-Run 800×2 with 2 minutes restrun 1 Mile with 4 minutes restRun 800×2 with 2 minutes rest. Faster pace than a 5k run on every interval 9am mobility 10Am partner wod 33 Minute Amrap 33 Wall Balls33 Bike cals33 Burpees 33 Rower calsRun 600 together (where the sidewalk meets byrd streetRead More
All Thursday wods for the next 4 weeks will be cardio based and have an optional strength at the end because we want to be ready for The Open wods on Friday. Completely up to you if you want to do the strength portion or you want to save a little gas for the open....Read More
Warm up- 5 minutes row.. nice and easy 2 rounds 90 seconds of wrist stretch90 seconds of arm in a band stretch15 Front squats with an empty bar, holding the bottom position with elbows high for 3 seconds Strength Front squat-6 sets of heavy 3’s start at about 70 percent and see how heavy you can...Read More
Warm up-Run 800 with a wall ball (morning classes run 4X200 so we dont bring all the dirt in the gym) 40 partner wall balls, bounce it off the target to each otherThen 10 strict presses with and empty bar Wod Fran or Strict Fran or dumbbell fran (3 very different workouts, pick your poison)...Read More
If you need to do the open wod, arrange for a judge before you get to class. set up towards the front of the room, rowers inside the rig so you are out of the way of class. Warm up-Teams 3-one on the bike, one doing burpees, one holding a plank. 9 minutes total. do...Read More
