8am Endurance, 9am crossfit and weightlifting35 Minute Amrap- Can you get into the 2nd round of thisIn Teams of 3 100//90/80 Calorie Row (m,m,m – mixed team – f,f,f)25 Synchro Line Facing Burpees100//86/72 Calorie Echo25 Synchro Line Facing Burpees100/90/80 cal ski25 Synchro Line Facing Burpees50 sandbag cleans over shoulder9am Warm-Up: 400m Run into.. 2 Sets...Read More
Warm-Up 3 Sets, For Quality200m Run8/8 Single Leg Crossbody Romanian Deadlift8/8 Single Arm Kettlebell Push Press10 Alternating Goblet Reverse Lunges2 Wall Walks“Siege of Troy” For Time:5 Sets16 American Kettlebell Swings200m Run50ft (15m) Single Arm Overhead Walking Lunge200m Run8 Strict Handstand Push-Ups-rest 1:00 b/t sets-Level 2: For Time: 5 Sets14 American Kettlebell Swings200m Run50ft (15m) Single...Read More
Warm-Up Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive JumpsBarbell Primer (Snatch) High Hang (Hip), Hang (Knee), Low Hang (Below Knee)– Snatch High Pull– Muscle Snatch– Power Snatch– Overhead Squat– Squat Snatch Then add loads, bar should be off the floor now From the...Read More
Warm-Up: Progressive Warm-Up and Primer 20 seconds on / 10 second Transition – Machine of Choice – Deep Lunge Mountain Climbers – Dead-Hang – Alternating V-Ups – Alternating Box Step-Ups — 2:00 *Talk through next movements — 20 seconds on / 10 second Transition – Machine of Choice – No Jump Burpees – Kipping Knees...Read More
Warm-Up3 Sets, For Quality1:00 Cardio Choice5 Inchworm Push-Ups10 Glute Bridge Band Pull Aparts20 Bear Plank Shoulder Taps5/5 Single Leg Kettlebell CleanHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee)– Clean High Pull– Muscle Clean– Power Clean Then add loads, bar should be off the floor now From the Floor x 2– Clean Lift Off to...Read More
Warm-Up:2:00 Row, Building From Easy to Moderate Pace Into.. For Quality:8:00 EMOMMinute 1 -banded glute walk all 10 steps every directionsMinute 2 – :15 Dead Hang + 5 Slow Scap Pull-UpMinute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell Minute 4 – 3-5 Broad Jumps or 10...Read More
Wod 1- split you want13 MinutesEven rounds18 cal row18 wall balls 18 toes to barOdd rounds18 cal row18 wall ball 18 bar muscle upsWod 27 minutes for both partners to establish a 4 rep max front squat from the rackWod 210 Minutes 14 synchro DB hang snatches (does not have to be alternating12 Sandbags over...Read More
8am Endurance 9am CrossFit and Weightlifting8amTeams of 3Bike, row skiPart AEach teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twicePart B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will...Read More
NO EARLY MORNING CLASSES TODAY, CLASSES START AT 9am Warm-Up 400m RunBody Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps 500m Row3 Sets, With Empty Barbell- coach lead the first set3 Hang Muscle Snatch3 Hang Power Snatch3 Hang Muscle Cleans3 Hang Power CleansBuild to...Read More
