Warm Up 3 Rounds 10 Cal bike 10 push ups 10 pull ups Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press Grab a bar. Coach led sumo high pull progression EMOM 0-2 10 Sumo deadlifts 2-4 10 sumo deadlift plus shrug 4-6 8 full sumo deadlift...Read More
Warm Up, 3 Rounds 200 meter row, 10 wall balls Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk. Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the...Read More
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
