Cardioish day! Warm up with slow 800m run. Strength   Strict press Heavy sets of 2 Wod 1- saves your hands version of Helen- 3 rounds Run 400m 21 Kettle bell swings 12 Hand Release Push ups   WOD 2— Fully recover from Wod 1 then test your 1000m row time. don’t hold back  ...Read More

Strength- work on clean and jerk. 20-30 minutes. Build to max if you want. Get your reps in! WOD For Time: 30-24-18-12 (or run 800m,600m,400m,200m) Cal. Assault Bike (or row) Power Snatch (75/55)  Read More

Strength-bench press Sets of heavy 3’s, go for max if you’re feeling good. WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)  Read More

Going to try and save your hands from ripping this week. The open starts Thursday. Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you. Strength- back squat Sets is heavy 3’s. Build to a...Read More

Gym is open for open gym during these classes. come in and get work done! 8 AM endurance Run 800 warm up 200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull...Read More

Strength-Front squat Heavy 3’s 3,3,3,3,3,3+ Warm up to your working weight. 80 percent or higher of your max Wod 21-15-9 Dumbbell thrusters 50/35 Bike cals burpees to a 6 inch targetRead More

Strength Squat cleans or power clean 3,3,3,3,3,3 Base percentages off of what you can touch and go on this weight. work up to your first heavy set Wod 15 minute time cap 1000m row 100 Kb swings 55/35 max reps of cleans at 225/155 Score is cleansRead More

Strength- Bench Press Don’t skip bench press…. Wod 1 7 minutes as many rounds as possible 7 power snatch 75/55 4 bar muscle ups (sub 7 pull ups or 7 ring rows) Rest 3 minutes Wod 2 7 minutes- as many rounds as possible 7 shoulder to overhead 75/55 7 over the bar burpeesRead More

Strength Strict Press 3,3,3,3,3 Get warmed up on an empty bar.. then add weight slowly until you are up to a heavy 3… Each working set should be a fight. Wod For Time: 27-21-15-9 Deadlift (225/155) 50 Double Unders between roundsRead More

Strength It’s time to start to get heavy Back Squat 3,3,3,3,3+ 80 percent or higher of your 1 rep max Warm up to your first set of heavy 3. You’re third rep of every working set should be a struggle Wod- 4 rounds 30 wall balls 400M runRead More