Don’t skip because it’s Friday and running! Attack your weaknesses, don’t avoid them. The guilt of skipping a workout feels worse than the actual workout. Warm Up- Run With a med ball.. and a partner 4×10 sets of Push ups (have someone put a plate on your back and try weighted push ups 50 Air...Read More
Warm up 500 M Row 40 Good morning with med ball of empty bar Squat Clean Review Emom- Everyone squats today 0-2 Minutes 5 Power position Squat clean 2-4 Minutes 5 Hang Position Squat clean 4-6 Minutes 5 Squat cleans Leave your bar out for deadlifts DeadLift 5 @ 40%, 5 @ 50%, 3@ 60%,...Read More
Warm up- 5 Minute bike or row THEN Bring Sally Up as a class with perfect air squats Grab a bar- Review EMOM- Lets fix those movements! 0-2 mintues Review proper front squat technique with and empty bar 5 Perfect reps a minutes 2-4 minutes Review over head squats 5 perfect reps per minute 4-6...Read More
Warm Up 4 Rounds 5 Strict pull ups (or whatever progression you are working on) 10 Push Ups 15 Squats Grab an empty bar- review all three overhead movements as a group. If the bar is out in front of your ears at the top position of any press that is “NO REP.” Back off...Read More
The Open is over. Back to regular programming. More time on the pull up bars and more time Squatting, Deadlifting, and pressing! Warm Up- 5 Minutes of slow bike or row- 20 Air Squats 20 Overhead Squats with a PVC Strength Grab a bar- Find a squat rack- Pair up with someone you can squat...Read More
Sunday Funday Wod 1, partner wod 15 minutes Amrap, One partner working at a time 100M farmer carry (both partners can walk at the same time and switch the weights from person to person) 40 Kb swings (split how you want) 40 wall balls (split how you want) Wod 2- 8 minutes Partner wod 800...Read More
8am Endurance- Sprints on Sprints First 6×400 Running sprints Next 5×500 Rower sprints Next 6×10 Cal Bike sprints Work with partner on the bike and rower, try to do equal ratio of work to rest 9am Mobility 10am Worlds worst partner chipper 40 Minute time cap 200 Wall Balls 200 Rower Cals 200 Sit ups...Read More
warm up- Bike 5 Minutes Clean and push jerk warm up 0-2 Minutes 8 power position power clean and 8 push jerks 2-4 Minutes 6 Hang from the knee power cleans and 4 push jerks 4-6 Minutes 4 from the shin squat clean and 4 push jerks Strength 10 minute emom complete this complex every...Read More
Warm Up- Row 500 30 Bottom to bottom OHS against the wall… reverse grip on your pvc pipe- do these togther Snatch progression warm up 0-2 minutes 8 power position power snatch 2-4 minutes 8 hang from the knee power snatch 4-6 5 full snatch (scale as needed) Strength- 20 minutes to build to heavy...Read More
