All strength day Warm up Bike 5 Minutes the do 4 rounds 5 pull ups 10 push ups 15 squats Last session of squats and milk if you are doing it. Replace the front squats with that if you are doing it. You need to build up to your working weight for each movement, your...Read More
Warm up- 800 M run 30 push ups 30 pull ups Grab a bar 0-2 minutes 10 Power position power cleans 2-4 Minutes 8 Hang position power cleans 4-6 Minutes 8 power cleans from the shin Continue to warm up for 5 minutes doing power cleans, get your starting weight on your bar in that...Read More
Honor a fallen Hero by picking your own Hero Wod. Do some research, the are all listed in the link. Message your friends and have them meet you at the gym to do this together. All we ask is that you warm up properly for the wod you are about to do, and please set...Read More
The last 2 sessions of optional squats and milk are this week. If you haven’t missed or have only missed once… keep going. If you have missed more than once switch to the other strengths Warm up 5 minute bike 30 air squats with a 3 second hold, stretch it out Review rope climbs with...Read More
Endurance- All fun running today 2×200 with 60 seconds rest 3×400 with 2 minutes rest 2×800 with 3 minutes rest 3×400 with 2 minutes rest 2×200 with 60 seconds rest 9am- Open Gym (no mobility today) 10am Partner Wod 1000 M Row (split) 800 M run (split into 200’s, REAL 200’s where you touch the...Read More
Controlled chaos today. Find someone that will be using about the same weight as you and partner up. There will be bars everywhere but if you work together this should be pretty easy to get through. Warm up- Get bars set up and build up to the weight you will be using for each movement,...Read More
All aboard the struggle bus. Going to be doing a movement we rarely do in class. Dumbbell hang squat snatches Warm Up 3 rounds row 250 20 OHS with PVC 30 pass throughs meet at the board! Go over DB squat snatches We will set a clock, Practice for minutes Then- empty bar 0-2 Minutes...Read More
Warm Up 5 Minutes of bike. Meet at the board quick before you finish the rest of the warm up Review the SDHP and The push press, Finish warm up with empty bar 3 rounds 10 SDHP 10 Push Press Run 200M Strength 5 Sets of 6 push press.. yes that’s a lot. you will...Read More
All Weightlifting day Today Grab a bar for your warm up- 0-2 Minutes- 10 clean grip high pulls from the power position 2-4 Minutes 8 power position power cleans 4-6 Minutes 8 Hang position power cleans 6-7 minutes 8 hang position squat cleans 7-8 Minutes 8 Sqaut cleans from the shin. 8-9 minutes- 10 split...Read More
