Warm up- 2 rounds 10 push ups 10 pull ups (strict if possible) 15 air squats or start your empty bar warm up squats Strength 5 sets of 7 Back squats Add weight each round, set a goal of 80 percent of your 1 rep max Strict 20 minute cap- Starting the wod at :35...Read More
Strength, Endurance, Body-weight 12 minutes at each station Station 1 Row and Bike Set your rowers and bikes back to back- One partner on the rower and one on the bike On 3,2,1 go both work for 1 minute Rest One Minute and switch machines Repeat- It will be 3 intervals each on each machine...Read More
WOD First today 10 Minutes to stretch and warm up get equipment out Open Wod 15.3, Max effort today. 14 Minutes Amrap 7 Muscle-Ups (Sub 7 bar muscle ups, 12 pull ups, or 15 Rings Rows) 50 Wall Balls (20/14 lbs) 100 Double-Unders (200 singles) Additional work if you want it 8×100 M sprints, (Go...Read More
Warm up- Bike 10 minutes with a buddy.. minute on minute off 40 OHS with a pvc Go get a bar set up for back squats, do a few sets with an empty bar.. then some with light weight, then start your sets 4,4,4,4,4+ Same as Monday, Last set is 4 plus Partner Wod!!!!!!!!!!!!! We...Read More
Warm up- 800M Run 40 OHS with pvc Strength Snatch- Squat if you can, power if you can’t squat.. Power snatch and ADD and overhead squat if you are somewhere in between 10 Minutes EMOM 1 Snatch from the ground 1 Snatch from the hang Wod- For time- 800m Run 30 HSPU 30 Ring dips...Read More
Warm Up 3 Rounds 250 m row 10 pull ups 90 seconds per arm of shoulder stretching (elbow in band, band is on rig) Strength Bench Press 10,9,8,7,6,4,3,2,1 Wod 5 Rounds 10 shoulder to over head 135/95 10 Chest to bar pull ups (sub 10 regular pull ups or 13 ring rows) 10 Rower calsRead More
Warm up 3 Rounds Row 250 90 Seconds Couch Stretch each leg 20 Air squats Strength Front Squat 4,4,4,4,4+ Build from 65 percent to 80 percent Last set is as many reps as possible Wod- 12 Minute Ladder 1 Power clean 185/135 30 Doubles or 60 singles 2 Power Clean 30 Doubles 3 Power clean...Read More
Sunday Funday Teams of 2 20 minute Amrap 100 Wall Balls 1 Sled push 1 200 M sandbag run 75 slam balls 1 sled push 1 200 M sand bag run 50 Burpees 1 sled push 1 200 M sandbag run Wod 2 16 Minutes 1000 M Row buy in then Amrap of 16 Power...Read More
Warm up- 5 rounds of 5 pull ups (Weighted if possible) 10 push ups 15 squats Strength Deadlift + Squat clean complex 10 EMOM 3 deadlifts 1 squat clean Next- Go over snatches as a class before the workout Wod- 15 minute Amrap 10 snatches 95/65 10 Chest to bar pull ups 1 sled pushRead More
