Warm UpAMRAP 7 minRun 400m30 Jumping Lunges20 Scap Pull Ups10 BBJO or Step ups:10 ReviewStrict PressBrace core before removing barbell from rackStep back and press (keeping bar close to body)Less time under tension the better:15 StrengthStrict Press5-5-5-5-5All sets 70-80%Rest 2-3 minutes between setsTIPS FOR WOD:C2B Pull UpsWhen pushing away from the bar try to spot...Read More

Warm UpPVC pipe passthroughs-Then-1 wall walk6 empty bar front squats1 wall walk6 power position power cleans1 wall walk6 hang squat cleans1 wall walk6 squat cleans :10 ReviewTempo Pull Squat CleansUsing a 5 Second PullSet Up (Barbell above base of toes, toes slightly turned out, shoulders over bar, weight mid foot in set up)Mid Shin Hang...Read More

Wednesday 8/24Warm UpAMRAP 7 Minutes 100m Run10 Kip Swings:10 Ring Support Hold 10 Hollow RocksRing Dip Review-jumping-toe tap-banded-kipping or strict-Dip of box or bench if support isnt there on the dips:15 StrengthE3MOM 9 Minutes (3 sets)1:00 Max Ring DipsRest in time remaining*Can be multiple sets :30 WOD5 Rounds10 Toes to bar12/9 Bike calories10 Toes to...Read More

Warm UpRoll Out-THEN-20 Banded good mornings / PVC10 Single leg glute bridges20 KB Swing10 Burpees:10 ReviewDeadliftShin verticalBack flat / Rigid coreLats engaged, shoulder blades in pocketsDecent hips back, load glutes and hamstrings:15 StrengthBuild to a Heavy Deadlift Single between80-90%then3×5 @ 80-85% 1RMRest 3-4 minutes between sets(reps performed as singles)Within 1:00 of each set perform 10...Read More

The class wod will be a Friday Night Throwdown wod!!!! Monday 8/22Warm UpPVC passthroughs-THEN-2 rounds200 m run5 pull ups10 burpees5 empty bar OHS :10 Review5 Tempo Pull Squat SnatchEncourage athletes to freeze at power position to make sure they are in the right position Looking for VERTICAL momentum in this skillAt set up –Knees driving...Read More

31 Heroes AMRAP (with a Partner) in 31 minutesPartner A performs AMRAP of:8 Thrusters (155/105 lb)6 Rope Climbs (15 ft)11 Box Jumps While Partner B performs:400 meter Sandbag Run (45/25 lb) *we have 50 pounds bags but no 25’s, carry a 25 as a sub Partners switch after each Run. On August 6, 2011, a...Read More

8am Endurance Teams of 2 Last week we ran! This week we get some machines out AND RUN!Wod 1- 20 Minute amrapRun 800m togetherwith time remaining max calories on whatever machine you pick-one partner working at a time on the machine. switch out when wanted 5 burpees from both partners on every switchRest 5 MinutesWod...Read More

Warm Up1:00 Wall Angels (butt, lower back and head on wall. Heels can be off the wall)THENAMRAP 5:00 (Steady Pace)10 Jumping Lunges5 Bar Facing Burpees10 Med Ball Squat Cleans5 Bar facing burpees:10 ReviewPacing Burpees“Sprawl” entire body goes to the floor at the same time. Avoiding hips falling first.FOOTWORK –If stepping in, step in close to...Read More

Warm Up1:00 T-spine mash (Thoracic – upper back and lats)1:00 PVC OHS HoldThen,Alternating EMOM 6:00 (2 rounds of each10 Pause OHS, empty bar or PVC12 Lateral Bar Burpees50 Double Unders/SinglesReviewDouble UnderIntroduce Penguin claps by starting with power jumps (big jumps) and then hands pat the sides of yourhips twice while in the air.With a rope,...Read More

30 Steps with Glute Band above kneesTHEN3 Rounds (6 Minutes):90 Steady Row:10 Hard Row:20 Slow RowReviewLet’s address positional awareness with the following:-Set Up-Mid Shin-Long hang (knees)-Power PositionTHEN do 10 Empty Bar Tempo Pull Squat Cleans (5 second pull):15 StrengthEvery 2 minutes for 14 minutes (7 sets)3 Tempo Pull Squat CleanDrop and reset between reps *Start...Read More