Warm up- A LOT to do today.. don’t be late, do not fall behind 3 Rounds 20 pass throughs 10 wall balls Run 200 Keep your wall ball out at the front of the room Grab a bar-quick review of push press 20 Push presses as a class Strength- 14 minutes to compete 5 sets...Read More
Warm up- 5 Minute Bike Plus 30 Squat Therapy squats Review the points of performance for a deadlift Strength- 20 rep back squat day. Use your sheets, you should be 10 pounds higher than your starting weight as this is your third session. Warm up with 40 and 50 perecent for 10 reps.. then attack...Read More
Sunday Funday- TEAMS OF 2 Do not pick the same partner as last week. All named wods… back to back to back.. all the ladies.. 800M Run then straight into Grace (30 Clean and jerks 135/95) Split how want Then straight into Double Helen 3 rounds of Run 400 together 42 Swings 24 pull ups...Read More
8am Endurance- Warm up with a nice 800m run Then 1 Mile- 4 Minute rest 800×2 with a two minute rest 400×4 with a 60 second rest 9am Mobility 10am TEAMS OF 3 800 M run together 150 Wall Balls 150 Slam Balls 800 Meter Run together 150 Kb Swings 150 Weighted Lunges with Dumbells...Read More
Friday the 13th.. don’t be scared of the Wod. Warm up- 3 rounds 10 pull ups 10 cal bike Strength/skill Coach led Snatch progressions. 0-2 Minutes 8 Power Position Power Snatches 2-4 Minutes 8 Hang position Power snatches 4-6 Minutes 5 Snatch from the shin, or snatch from the shin plus overhead squat. On a...Read More
Warm up wrist mobility 2 minutes a wrist Shoulder mobility 2 minutes a shoulder 50 air squats 20 Overhead squat Review points of performance of all movement. This doesnt look like much but including your warm up set and the amount of weight you are using this going to take the entire hour. We are...Read More
For Classes over 16 we will split things up. Half the class will bench first, half the class will do these cardio intervals first. Warm up 800M run 30 Push ups Strength whether you do it first or second is bench press 10,9,8,7,6,5,4,3,2,1 Try to increase weight every two rounds. Wod ON A BIKE OR...Read More
Warm up- 4 Rounds 10 Push ups 10 strict presses Run 200 Skill/Strength- Coach led Power Clean Progressions Work through 15-20 reps from the power, the knee and the shin) Push Jerk Progressions (work on your dip and drive) (new athletes drill technique, experienced athletes use weighted progressions) 10 Minutes to build to a heavy...Read More
Brand New Squat Cycle- Take the first 5 Minutes To fill out your new sheet. This is going to be really simple compared to the last one. Going to have 2 squat days programmed in so it will be over before you know it. This is one of the oldest strength programs(Called “squats and milk”)...Read More
Sunday Funday Tampa Bay Games Prep-ish Do this in TEAMS OF 2 PLEASE, these aren’t the exact wods anyway, this is practicing the movements! Wod 1 10 Min AMRAP Buy In: 500 Meter Row, split however you want 30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25) 20 Bar Muscle...Read More
