Warm Up 5 Minutes to fill out a goals sheet 5 minutes rowing *Optional warm up 400 burpees Strength- 20 Minutes To Find a 3 rep max Thruster (get at least 6 sets in, build up slow) Wod 18 Minutes 60 Cal Bike Buy in Remaining time Amrap of 3 Man Makers *************Don’t throw your...Read More
warm up 4 rounds 10 cals bike or row 10 empty bar presses 10 (5 each arm) Overhead squats with a dumbbell (GO LIGHT, this is just to practice) Strength Push Press Sets of 3 3,3,3,3,3 this is Dip drive press… Wod 10 Minutes 6 Handstand pushups (sub dumbbell presses 10, or 12 push ups)...Read More
Happy New Year Everyone!!! Use the front door for the morning classes. going to keep the big doors closed in back. Maybe start a fire inside. Warm up.. .hop on those rowers.. get nice and warmed up. 1000M row. 30 Overhead squats with a PVC Strength. Back Squats Sets of 5 do at least 3...Read More
8am… Let’s have some fun and go run 400’s on post office road. nothing says “this is a great morning” like running 400’s 9am stretchy stretchy stretchy 10am a chipper and a ladder.. .this is crazy- 25 mintue Amrap Round one 10 wall balls 10 Slam balls 10 Slam balls over the shoulder 10 Rower...Read More
Warm up- 3 rounds 90 seconds couch stretch each leg 10 cal bike 15 deadlifts with empty bar or 10s Strength Deadlifts- 5 sets of 7 NO ROUND BACKS- 7 deadlifts should be at moderately heavy weight Wod- 15 Minutes 14 deadlifts 225/155 14 Pistols (5 each leg) or 28 air squats 5 Ring muscle...Read More
Met Con Thursday?? Arrive to class on time as we will start the first wod at 10:15 Warm up- 5 minutes row or Bike 30 overhead squats with PVC Get your equipment and starting spots figured out A little bit of the open in December. different sections of the gym will be for each wod....Read More
Warm up- Warm up starts on the hour as a group Partner up with someone who isn’t your bestie 12 minutes. Each take two minutes to warm up slow on the rower. Then 8 minutes max cals on the rower. Might have to put a few people on the bike, switch every minute, no dilly...Read More
Warm Up- (From end to end of the gym) rounds Walking lunge across the gym stop and do 10 airsquats high knees back to the other end 10 burpees Repeat 4 times. 40 burpees in a warm up.. are you crazy… yes Strength- Back Squats- Sets of 10… 10,10,10,10 Wod 18 Minutes (this is going...Read More
8 am endurance class Today is about calorie burn Wod 1-Teams of 2 20 minutes One partner bikes One partner runs 600 (end of the side walk) Score is calories on the bike Wod 2- 6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees...Read More
