Today is the DAY. One class only!!! Get here by 7:45am, The Bill Sheehan Turkey Sandwich 5k starts at 8am sharp. John and Mich are bringing the turkey sandwiches. Bring what you want to drinkRead More
Warm Up 3:00 Machine Then 3 Steady Rounds 25’ Duck Walk 3 Explosive Broad Jumps 10 Unweighted Box Step Ups 15 Doubles or Singles :15 Strength EMOM 15 Minutes 1 Tempo Pause Back Squat Start no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved. (Half squats equal...Read More
Warm Up 3 Rounds 1:30 Row (first :15 Sprint) 15 KB Swings 10 Banded Good Mornings or with PVC :10 Skill Work :30 hold at each position Hollow hold with feet tucked in and arms reaching forward toward feetHollow hold bringing knees toward chest arms still extendedHollow hold with legs extended straight upHollow hold while...Read More
Don’t forget the Bill Sheehan Turkey Sandwich 5k on Thanksgiving morning. Arrive around 7:40 to warm up, race starts at 8am SHARP. Warm Up 1 Round Barbell position warm up THEN 10 Power Position Snatch 15/10 Cal Row 10 Hang Snatch 15/10 Cal Row 10 OHS 15/10 Calorie Row 5 Temp Pull Squat Snatch :15...Read More
Coach Lead Warm UpWod 112 Minutes Alternating rounds with a parter5 Pull ups10 push ups15 squats Rest 5Wod 2- 24 Minute Amrap30 Wall Balls Split how you want20 Cleans Split how you want 135/95400m Partner rope runat 10 minutes add weight on the bar to 185/125Read More
8am Endurance Teams of 4-No rest on this one, switch Start with 5 Minutes of alternating sandbags over shoulder Then 30 Minute Amrap ofPartner 1- 200 MPartner 2- BurpeesPartner 3-SkiPartner 4-Rest*everyone will start on a station including one a rest. rotate stations when partner 1 gets back from the runCash out with 5 Minutes of...Read More
Warm Up Run 400m10 Strict Press, empty bar30 Jumping Lunges10 Push Press, Empty bar10 Scap Pull Ups10 Push Jerks, empty bar10 Kipping Knee Raises :20 ReviewToes to bar :30 Hollow hold with feet tucked in and arms reaching forward toward feet:30 Hollow hold bringing knees toward chest arms still extended:30 Hollow hold with legs extended...Read More
Thursday 11/17 Warm Up2 Rounds12 DB Goblet Lateral Squats10/8 Calorie Air Bike/Row (HARD)12 Jump Squats10 Push Ups w/ a Twist :10 Strength -you have A LOT of time to get through this so don’t rushFind a 1RM Pause Back SquatFull 1-second pause in the bottom. :45 WOD For Time20/15 Calorie Bike20 Bar Facing Burpees20/15 Calorie...Read More
Warm Up 2 Rounds 200m Ski/Row 10 Plate Ground to Overhead THENThe Burgener Warm Up :15 Strength This should be lightEvery :30 for 10:00 (20 reps)1 Squat SnatchSets 1-5: all performed with a Tempo PullSets 6-16: build to a heavy but perfect snatch(no tempo pull)Sets 17-20: reduce weight and finish with 4 perfect reps :40...Read More
Tuesday 11/15 Warm Up 2 minutes on bike THEN 2 Rounds 10 Glute Activation (R and L) 5 Empty Front Squats 25 Foot Walking Lunge 10 Burpees Coach Focus: The day everyone has been waiting for is here! While most of your athletes may see the working sets working up to a 1RM is “fluff”...Read More
