WOD/NEWS

• Sun.5.22.22

  Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: Deck of Cards30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.Get through as much more »

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• Sat.5.21.22

  Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 Straight Leg Sit ups 30 Back Extensions 25 Hang Power Cleans more »

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• Wed.5.18.22

  Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

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• Sun.5.15.22

  Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 4 Rounds 20 KB Snatch, alt15 GHD sit-ups10 box jumps Cooldown: Roll out and stretch

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• Sat.5.14.22

  Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: Stretch

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• Wed.5.11.22

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Weighted lunges, alt15 DB Flies200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

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• Mon.5.9.22

  Warmup: ROM, dynamic stretches, Shoulder Openers with PVC, calf stretches, 10 Jumping Squats, 10 Front squats with PVC Strength: Front SquatWarmup to 75%Work: 5 x 1 work up to find your new 1 rep max WOD:2:00 Double/Single Unders 5 rounds – :30 max rep KB swings (53/35#) :30 rest Run 400m 5 rounds – :30 more »

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