LABOR DAY HOURS 8am to 11am. One wod only Hotshots 19. Start before 10:15 as we are time capping anyone going past 11am. “Hotshots 19” Time cap 40 minutes Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. This is workout...Read More
Warm Up- 3 rounds 10 cal row 20 Pass throughs 20 ohs with pvc Grab a bar Snatch Review (Newer athletes go empty bar, experienced athletes you can put a little weight on) 0-2 Minutes 7 Power Position Power Snatch Plus over head squat 2-4 minutes 7 hang position power snatch plus overhead squat 4-6...Read More
Warm Up 2 Rounds 15 perfect squats 7 HSPU or what ever variation or scaling you are doing for the wod Run 200 LAST SESSION OF SQUATS AND MILK. DONT do it if you are not confident in the weight you are using or if you feel like you will get injured. switch to 3...Read More
Fun Day Today. Time to relive “The Open” We will run this just like the open! Partner up so you can count reps for each other. we will have score sheets. Everyone review the movements as a class, pair up, we will run 2 heats per class. Workout 18.1 Complete as many rounds as possible...Read More
Warm Up 30 Perfect squats against the wall 20 Empty bar squats Session 15 of 20 rep back squat! Warm up with two sets of 10, then 2-3 sets of 7-10 building you up to your 20 rep weight! ****NOTE.. This program ends this week. We are getting up there in weight. if you are...Read More
Warm up 3 rounds 20 Doubles or attempts 10 Push Ups Run 200 Skill/Strength 0-2 Minutes 8 power position power cleans 2-4 Minutes 8 Hang positon Power cleans 4-6 Minutes 8 From the shin power cleans. 14 Minutes to establish a 3 rep max touch and go power clean. Newer athletes drill technique over how...Read More
Last day you should practice for Tampa bay games. TEAMS OF 4 TODAY! Only 1 team will get to use the ski erg! Wod 1 10 Min AMRAP Buy In: Females Complete 500m Ski/Males Complete 500m Ski 30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25) 20 Bar Muscle Ups – one...Read More
8am- Lets run 400’s they are good for you! 8×400 with 90 second break or 10×400 with 90 second break 9am Mobility 10 am Partner wod, teams of 2, split the work however you want. 1000M row 400M sled push (down and back 4 times) 80 snathces 115/75 800M run with the heaviest slam ball...Read More
Warm up- Hand Stand Progression Review Wall Walks, Holds, Holds Off A Box. Strength/Skill Push Jerk 20 empty bar push jerks from the rack. Then 3,3,3,3,3 add weight until you miss. Wod 16 minutes 20 Sit ups 20 Kb swings 70/55 25 Feet handstand walk run 200m Scroll for scaling options. Intermediate Option 16...Read More
