Update
We are closed the rest of the day today.
Wednesday closed all day
Thursday morning we will be closed but will try to open as soon as possible in the afternoon.
There may not be power in the area but we will do our best. If you need anything reach out or post on the facebook page. Stay safe everyone!
We are open today. We will keep you posted the rest of the week about hours. Stay safe
Warm-Up:
3:00 Rowing Form Work
– Arms Only
– Legs only+
– Legs and hips
-Legs hips arm
-Full row
into..
3 Sets
5 Romanian Deadlifts
5/5 Staggered Stance Good Mornings
5 Jumping Back Squats
We will let you build to your deadlift strength wait and practice the segment part of it.
Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
% is Based on 1RM
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
Workout
For Time:
42/30 Calorie Row
-into-
9-12-15
Thrusters
Chest to Bar
-into-
42/30 Calorie Row
Barbell: 115/80lbs (52/36kg)
Goal 6 to 10 minutes with a 12 minute time cap
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Wod 1
12 minute amrap
Alternating full rounds
8 cal row
8 bench press. spot your partner
Wod 2
14 Minutes ladder split anyway you want
1 Clean
1 Burpee over your bar
1 shoulder to over head 155/105
2,2,2, 3,3,3 and on and on and on
Wod 3
10 Minute amrap
Split anyway you want
16 Kb swings
16 Goblet squats
16 single arm Db snatches
*repeat workout from june 30th
8am Endurance, 9am crossfit and weightlifting
35 Minute Amrap- Can you get into the 2nd round of this
In Teams of 3
100//90/80 Calorie Row (m,m,m – mixed team – f,f,f)
25 Synchro Line Facing Burpees
100//86/72 Calorie Echo
25 Synchro Line Facing Burpees
100/90/80 cal ski
25 Synchro Line Facing Burpees
50 sandbag cleans over shoulder
9am
Warm-Up:
400m Run
into..
2 Sets
45 seconds on 15 off
– Scapular Pull-Ups
– Single Arm Ring Row (Right)
– Single Arm Ring Row (Left)
– Bootstrap Squat
– *Barbell Complex
Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat
Workout Primer
2 Sets
3 Chest to Bar
5 Power Cleans
7 Air Squats
3 Shuttle Runs
Rest 1:00 b/t sets
23:00 AMRAP
9 Chest-to-Bar Pull-Ups
15 Power Cleans
21 Air Squats
400m Run with 45/25lb (20/10kg) Weight Plate
Barbell: 135/95lb, 61/43kg
Goal is 4 rounds
Warm-Up
3 Sets, For Quality
200m Run
8/8 Single Leg Crossbody Romanian Deadlift
8/8 Single Arm Kettlebell Push Press
10 Alternating Goblet Reverse Lunges
2 Wall Walks
“Siege of Troy”
For Time:
5 Sets
16 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
8 Strict Handstand Push-Ups
-rest 1:00 b/t sets-
Level 2:
For Time:
5 Sets
14 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
6 Strict Handstand Push-Ups to 2’’ Riser
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
*You must switch arms @ 25ft (7.5m)
Level 1:
For Time:
5 Sets
14 Russian Kettlebell Swings
200m Run
50ft (15m) Walking Lunge
200m Run
8 Dual Dumbell Z-Press
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2×25/15lb, 12/7kg
Goal Time Domain: 22:00-27:00
Time Cap: 30:00
Primary Objective: Complete each set in as close to 4:00 as possible
Secondary Objective: Complete each working movement between the runs unbroken
Stimulus: Upper Body Muscular Endurance / Interference
RPE: 8/10
Notes: We will have each set start with American Kettlebell Swings and move into into a fast 200m run before coming back around and getting right into a 50ft (15m) Overhead Walking Lunge with the goal of remaining unbroken throughout, while switching arms at the 25ft (7.5m) mark. We will then run out the door with tired legs before coming back around and tackling a quick set of 8 Strict Handstand Push-Ups. After we complete each round we will take a quick 1:00 reset before tackling the next interval.
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose