Warm Up today starts right on the hour. Its 30 Perfect squat with a 1 second hold. After that grab a bar for strength. You will have 20 minutes to finish strength Back squats 5 sets of 7.. building up to a heavy 7 After 2 warm up sets, jump into your sets 7,, you...Read More
Weightlifting Day The clean and jerk Everyone go through the warm up together. After that. You have the entire class to work on a 3 rep max. Newer athletes take this time to drill technique. DONT FORGET YOUR 5 sets of 7 front squats at the end of class, start those by :45 after. Warm...Read More
Teams of 2 Wod 1- 18 Minute… Amrap. Can you get more than one round 100 Walls Balls 80 DB Snatches 50/35 60 Cleans at 135/95 50 Cals on the rower 40 Burpees Wod 2- 10 Minutes Buy In- 800m run Then as many man makers as possible in the remaining time.Read More
No strength today.. partner up, score sheets will be at the desk. Reliving the open is fantastic! Warm up with overhead squats with pvc pipe.. at the very least. Coahces will review the movements with you before class! Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring...Read More
Warm up- 43 Burpees You can do the strength before or after the rowing. big classes split up and half start on one, half start on the other. Strength- Bench Press 10,9,8,7,6,5,4,3,2,1 Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Scroll for...Read More
3 Rounds- Run 200m 10 wall balls Grab a bar Coach led thruster review 0-2 Minutes 10 Front squats 2-4 Minutes 10 push press 4-6 Minutes 10 thrusters clock still runs 6-20 minutes.. take 5 or 6 sets with plenty of rest between to find a 2 rep max thruster. 5 rounds for time...Read More
All strength day! Warm up- 5 minute bike 30 Air squats against the wall with perfect form. hold in the bottom for 2 seconds Find a rack and empty bar. 2 sets of 10 empty bar back squats.. nobody loads weight until everybody gets the mechanics correct. Back squat 1-1-1-1-1-1-1 repsScroll for scaling options. Post...Read More
Warm up- Row 5 minutes, grab a bar. Snatch review EMOM 0-2 Minutes 10 Power position power snatch 2-4 Mintues 10 hang position power snatch 4-6 minutes 5 hang position power snatch + OHS 6-8 minutes 5 from the shin power snatch Running clock.. 13 minutes to find 2 rep max hang snatch… power or...Read More
Sunday Funday Old school addition Teams of 2 Wod 1- 7 Minutes Run 800m then max cleans for time 155/105 Wod 2- 10 Minutes 7 Kb swings 5 Kb squats Run 200m Switch every round, you can start your swings when you see your partner run around the corner of the building Wod 3 150...Read More
