Warm up- 6 Minute partner row, switch every minute.. go fast! 30 Overhead squat therapy squats, use the rig if you have to. https://www.youtube.com/watch?v=1X-MLCHNwEU Grab a bar- Its back squat time! 20 reps, 5 pounds heavier than you did last time, you have 12 minutes to finish 30 minutes after the hour- Review the Hang...Read More
Warm up- 3 Rounds 200 M run 20 Weighted good morning 20 Walking lunge steps 10 Light Deadlifts (you’ll be using the same bar for the strength) Strength, Review the deficit deadlift! Points of performance. This strength should take you almost the whole hour, but if not there is great sprint Wod Below! Deficit deadlift...Read More
Warm Up 800 Meter Run 30 Pass Throughs 30 Overhead Squats with pvc Strength/skill Snatch- Power position only (you can add weight and use this as warm for what follows. Coach Led Perform 20 power snatches from the power position Perform 15 Power Snatches from Power Position+Overhead squat Perform 7 FULL snatches from the power...Read More
Warm up- As a class starting on the hour! If you are there early please row, stretch, double under practice, pull ups , run, bike…. or anything you need to work on. 30 Squat Therapy squats with a 2 second hold at the bottome, then head to the rack and find an empty bar Strength-...Read More
Warm Up- 5 Minutes to bike, stretch or row 5 after the hour, meet at the board, go over the wod Strength/Skill Emom Start with an Empty Bar, you can add weight as your getting warm. Emom 0-2 Minutes 10 Power Position Power Cleans 2-4 Minutes 8 Hang position Power Cleans 4-6 Minutes 8 Power...Read More
Sunday Funday- Teams Of 2- Wod 1- 12 Minute Amrap- split the work however you want 16 Burpees 32 Wall Balls Run 200M together Wod 2- 8 Minutes Complete as many rounds as possible of “DT” splitting work however you want. 12 Deadlifts 155/105 9 Hang Cleans 6 Push Press Wod 3 TEAMS OF 3...Read More
8am- Endurance Run 1 mile Row 2000m Run 1 mile 9am Mobility 10 am Chipper Teams of 3 2000M row buy in 100 Power Cleans 135/95 100 Bar Facing Burpees 100 Assault Bike Calories (100 rower cals if all the bikes are full, do this anytime during the wod) 50 Power Cleans 155/105 50 Bar...Read More
No Strength Today- Warm up 5 minute row 2 Rounds 5 pull ups 10 KB swings ABSOLUTELY SCALE PULL UPS ON THIS WOD No vests allowed There is a time cap where we will stop you, 25 minutes for new athletes 35 for others. ******************YOU CAN ALSO SUB 15 pull ups, 15 push ups for...Read More
Warm up- DO NOT BE LATER FOR CLASS- WE ARE DOING A LOT TODAY! 2 Rounds Run 200 20 Air squats 20 Pass througs Grab a bar- 12 Minutes to complete your 20 Rep Back Squat (Keep in the 12 minutes time cap, the class is NOT waiting for you) Strength- 20 rep back squat...Read More
Today’s class- Much more difficult than it looks. If you are newer to this movement drill technique, if you want to go heavy.. please go heavy Warm up- Over head squat therapy. If you think you have a perfect over head squat……. you don’t. Practice At least 30 pvc before you pick up a bar....Read More
