Warm up- 750 Meter row 30 Pass Throughs 30 Good mornings with Pvc 30 Air squats Review Pistol progressions. ** Choose your option for the workout at this time Review Handstand walk options (handstand holds, or bear crawls, no handstand push ups subs today) Review Toes to bar options (knee raises, sit ups) Strength Back...Read More
DONT PARK IN BACK TOMORROW! Sunday Funday- Teams of 3 Wod 1- (one partner planks, one partner wall balls, one partner rests) As many sets as possible of 10 wall balls… in 8 minutes one teammate does 10 wall balls, one planks, one rests.. . Wall ball person to moves to rest, rest person...Read More
12pm Beginner workout today!!! as well as the regular workouts.. bring a buddy in at 12. 8am Team Endurance Wod 1- 18 Minutes Partner 1- run 400 Partner 2- Bike for cals Score is your cals *Pace yourself on the bike.. 18 minutes is long time.. even if your splitting the work Wod 2-...Read More
Warm up 5 Minute bike 30 Weighted push ups 30 Pull ups Strength Is Deadlifts 5×40% 5×50% 3×60% 5×75% 5x%80 Then As Many Reps As Possible at 85% *Remember these percentage are based off 90 percent of your 1 rep max. The sheet will make it simple, put your sheet in the book when you...Read More
Warm up 800 M run 40 Overhead squats with pvc Grab and empty bar Review the snatch TOGETHER 15 From the Power Postion 15 From the Hang 15 From the Shin or with 10 pound plates Strength is Bench Press 5×40% 5×50% 3×60% 5×75% 5x%80 Then As Many Reps As Possible at 85% *Remember these...Read More
Warm up Teams of 3 Row 1500, split how you want Grab a bar Review the squat clean 0-2 Minutes 7 Power Position Squat cleans 2-4 MInutes 6 Hang from the knee squat cleans 4-6 Minutes 5 from the floor (shins ) Squat Clean 20 Minutes to establish 3 rep max HANG SQUAT CLEAN Percentages...Read More
10 Minute partner bike, Its a race if you want it to be….. switch every minute Shoulder warm up EMOM With an empty bar 0-2 Minutes 10 Strcit Press 2-4 Minutes Push Press 4-8 Minutes Push Jerk Strength Strict Press 5×40% 5×50% 3×60% 5×75% 5x%80 Then As Many Reps As Possible at 85% *Remember these...Read More
Warm Up- 30 Perfect air squats with a 1 second hold at the bottom Run 400 With a partner and a wall ball 30 Partner wall balls GRAB A PERCENTAGE SHEET AND START FILLING YOUR NUMBERS OUT Strength is back squat. 5×40% 5×50% 3×60% 5×75% 5x%80 Then As Many Reps As Possible at 85% *Remember...Read More
Sickness——–Wellness——-Fitness That’s “health” summed up in 3 areas… Almost everything you do falls on that line somewhere. Eating like crap? You are going to suffer the consequences of that.. all the problems that come along with that… that will push you towards sickness. When you are fit you have an extra layer of protection against...Read More
