WOD/NEWS

• Sat.3.6.21

  Warmup: ROM, dynamic stretches, Burgener warmup, 10 med ball cleans, 10 burpees WOD: “The Chief” Benchmark. Five 3-minute AMRAPs in 19 minutes** AMRAP in 3 minutes 3 Power Cleans (75-135/55-95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Rest 5:00, then 3 rounds 10 Hollow Rocks 10 V-Ups 10 Tuck […]

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• Wed.3.3.21

  Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press 10 x 3 @ 80% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

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• Mon.3.1.21

  Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

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• Sun.2.28.21

  Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch

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• Wed.2.24.21

  Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 snap push ups Strength: Bent Over Rows Work: 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders

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• Mon.2.22.21

  Warmup: ROM drills, 30 sec squat hold straight into 10 squats x 3 Strength: Back Squat 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

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• Sun.2.21.21

  Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of: 10 push ups 20 tricep dips 30 squats 40 lunges 50 sit ups 60 second wall sit 400m run Cooldown: roll and stretch

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