Strength power snatches- work to a heavy 2 2,2,2,2,2,2, Wod- 45 ghd sit ups (sub regular sit ups) if you havent done ghd sit ups in a wod before, just do regular sits ups and we can practice ghd after class. 30 Power snatches 95/65 100 doubles 30 power snatches 95/65 45 Ghd sit upsRead More
warm up Run 800 50 sit ups Strength- Back squat 5,5,5,5,5+ same percentages all week Wod For Time: 40 Thrusters (95/65) 40 Bar Facing Burpees 30 Thrusters (95/65) 30 Bar Facing Burpees * 15 min Time Cap *Read More
Warm up- Row 500m 25 empty bar strict presses Strength Strict press 5,5,5,5,5+ add 5 pounds to the number you were working with the last 4 weeks 5+ set is at 85% Wod- Week day team wod- Teams of 2 12 minute time cap Split work however you want. Row 1500 (rx) or Row 1000...Read More
Front Squat 5,5,5,5,5 Wod- Staggered starts if we have more than 4 more rope climbers 8 rope climbs (sub scaled rope climb laying of floor pulling up 16 times) or 40 ring rows Run 800M run 80 slam ballsRead More
Warm up- Core work 3 Rounds 20 sit ups 1 minute of plank 1 minute of hollow hold Strength Deadlifts- Light 7’s Clean up your form. 7,7,7,7,7 Wod- Double Under DT (Pick a sensible weight-this wod is no joke, we will help you pick a weight, something you can keep moving with) 5 Rounds (15...Read More
Strength- Snatch FORM! from the ground. Sets of 2, add a squat if you are ready. Wod- 25 minute time cap- Do this is any order 60 Wall Balls 60 Kb swings 55/35 60 Cals on the bike 60 Cals on the rower 60 Burpees. 60 Double unders ***Rx athletes push yourself by starting on...Read More
Warm up- 2 rounds Run 400 25 sit ups Strength Strict press, sets of 7 7,7,7,7,light weight, stirct.. good form 60 percent-ish Between sets up do max strict pull ups, or ring rows. Wod- 5 rounds for time 9 Thrusters 135/95 9 Pull Ups Run 200Read More
Warm up, Row 1000 or run a mile then 3 rounds 5 pull ups 10 push ups 15 squat Strength- Back Squat- Deload week. light weight 10,10,10,10, at about 60-65% Wod 15 minute ladder 1 power Clean, 1 burpee over your bar #155/115 Run 200 2 power cleans, 2 burpees run 200 3 Power cleans,...Read More
*we are closed Saturday and Sunday MAY 20 and 21st….. for beach weekend!! If you waited around and didnt book a room there most likely arent any left but you can check. we are staying at hotel sol in redington shores. website is www.thehotelsol.com BUT BUT BUT there are probably rooms left right across the...Read More
