Core work- Wall Ball Sit ups 20 2 minute plank. 5 minute plank for Aaron Leech Wall ball sit ups 20 Go over wall Strength- Power Clean, sets of 2- you can reset between reps Work up to a 2 rep max Wod 5 Rounds for time 8 power cleans 185/135 20 Foot handstand walk...Read More
Sunday Funday- Come in and get warmed up- we are taking it out side, its too nice to be inside Simplicity- Teams of 2 Wod1 10 Minute Amrap Partner 1 10 kettle bettle swing 10 sit ups Partner 2 run- switch spots when get back Wod 2 8 Minute Amrap Thruster Burpee Ladder 1,1,2,2,3,3,4,4 and...Read More
Strength Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks. 5,5,5,5,5+ Wod 15 Minute Amrap 5 Deadlit 275/195 25 Double unders (50 singles) 5 Strict Hand Stand Push ups, no kipping for rx (sub 7 kipping Hand stand push ups, or 12 regular...Read More
Strength- Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch 2,2,2,2,2 work by feel, no percentages Wod 13 Minutes- First 60/50 calorie bike buy...Read More
Strength Strict press 5,5,,5,5,5 Same percentage as your squats today Wod 5 rounds 20 Wallballs 20/14lbs 5 Muscle Ups (sub is 5 bar muscle ups====>or 7 chest to bars or ========> 10 regular pull ups or =======> 13 ring rows)Read More
1. Warm-up 3 Rounds :60 Goblet Squat Hold Run 200m 10 GHD Sit Ups 2. Strength 5,5,5,5,5+ 65%, 65%, 65%, 75%, %85 The last set is as many reps as possible… Remember you Number you were using the last 4 weeks (90 percent of your max) automatically add 10 pounds to that number. 3...Read More
Strength Front Squat Light- 4 sets of 10 at about 60 percent Wod 21-15-9 Deadlifts 225/185 (save our backs) Burpee Pull ups *****Sled push/plank holds with a partner*******Read More
