Watch for details about the muscle gain challenge….. Warm up- Row 1000 Meet at the front of the room for 30 Perfect air squats with a 1 second hold at the bottom.. together.. Find a squat rack with some buddies. Strength- Three weeks into a strength cycle you should have a good idea of your...Read More
8am endurance- Coaches choice 9am Mobility 10am Chipper- Coaches choice Who is the coach… show up.. find out… and be afraid… be very afraid…..Read More
Warm Up- 1000 M row.. slow 40 Weighted good mornings. Empty bar or med ball Grab a bar and put very light weight on it. Go over deadlifts. 2 sets of 15.. very light Strength – Deadlifts You should know your one rep max… or at least have an idea. TAKE 90 Percent of your...Read More
Warm up- 600 M run with a parther and wall ball. Do 30 partner wall balls when you get in. For fun.. that’s why. Wod review at the board. Go over front squats and Power Clean from the floor 0-2 Minutes 8 hang squat clean 2-4 Minutes 8 Power cleans from the floor Strength- BENCH...Read More
Warm up- Row 1000M OR bike 6 Minutes Or run a mile Then 50 Partner wall balls.. for fun. Pick someone you don’t know well to partner with… Not your bro’s. throw the ball to each other. Stay at the chalk board for explanation of the wod and strength.. which is overhead squats… which we...Read More
Warm Up 800m first 400m slow, then race somebody back to the gym Meet at the chalkboard after to go over the wod. If you finish too early, do your run over with a friend or stretch After wod explanation do 4 rounds 10 Strict pull ups 20 pass throughs Grab a bar- Quick...Read More
Warm Up- 5 Minutes bike or row —stretch while you are waiting for others to finish 40 Air squats together at the the front of the room… lets fix these movement patterns. Squat therapy. Fast review of wall balls.. still seeing some unique versions of wall balls. Strength- Find a squat rack, pair up, two...Read More
Wod- Murph . . . . . . April fools! Team wod. Teams of 2 You will have 10 minutes to warm up before class Then wod 1-6 minutes Establish one rep max of this complex 1 clean 1 Hang Clean 1 Front squat 1 Shoulder to overhead Wod 2- 14 Minutes 20 wall balls...Read More
8amEndurance- 6×400 repeats on the post office road with 90 second rest 6×200 on the post office road (I’ll put a cone out) on the post office road 6×100 repeats, same road 9am Mobility 10 am partner wod yayyyyyyy the open is over, we can put barbells back, toes to bar, and pull ups back...Read More
