Warm up- 4 rounds 10 push ups run 200 10 ring rows Strength- Bench press Build up to a one rep max. reps will look something like this 5,5,5,3,3,1,1,1+ (as many sets of as you need until you miss) ***********Read your scaling options, we want at least 10 reps on the bench press, pick a...Read More
Warm up. Row for 5 minutes if you are there early Grab an empty bar and be ready by 5 after snatch emom 0-2 Minutes 10 snatch grip high pulls from power position 2-4 Minutes 8 power position power snatch 4-6 Minutes 6 Hang position power snatch 6-8 Minutes 5 hang position squat snatch Get...Read More
ITS BACK! Squats and milk. Sheets will be in the book by the desk. Do you remember your 1 rep max last week? or even 4 weeks ago. Take that number and use 60 PERCENT of it. Go for 20 reps. Will this seem light? Yes, its supposed to be. Your muscles, joints, and nervous...Read More
Wod 1- 12 Minutes-split the work how you want 12 Thrusters 95/65 9 Hang cleans 6 Shoulder to overhead Run 200 as a team. Wod 2- 9 minutes row 1000 as a team Remaining time do Clean and Jerks— 135/95 Wod 3- 9 minutes Bike 10 Cals 15 BurpeesRead More
6am Running- TBA Please check the facebook page https://www.facebook.com/groups/361359394220479/ 8am- Endurance All Running today 800×2 with 3 minutes rest 400×4 with 90 seconds rest 1 mile to finish 9am Get bendy with Mobility 10am As a Team of 2: 100 calorie row 100 Yard Walking Lunge (Both Partners each do 100yds Together) 400m Run (Together)...Read More
Warm up 4 rounds 5 pull ups 10 push ups 15 squats Grab a bar Clean Progressions 0-2 Minutes 10 Power position power clean 2-4 Minutes 8 Hang position power clean 4-6 Minutes 6 from the shin power clean 6-8 minutes 5 Full cleans 16 Minute running clock to find your max clean (power or...Read More
Double strength day. Short what at the end if you are craving that cardio. Warm up run 800m with your wall ball and a partner, switch when you want 40 Partner wall balls Grab a bar for a quick thruster progression 0-2 Minutes 10 front squat 2-4 minutes 10 push press 4-6 Minutes 10 push...Read More
There is going to be a lot of bars out today, Partner up and run 2 heats of this workout. Proper warm up of all weightlifting movements is a must Warm up- Coach led with and empty bar. we will go over points of performance before we start the movements. Meet at the board at...Read More
Nice little strength day… Find your 1 rep max back squat.. because….. Next week starts squats and milk! Are you prepared mentally and physically for this Warm up- 5 minute row 30 Squat therapy squats against the wall 2 sets of 10 empty bar back squats, now is the time to fix your form Then-...Read More
