WOD/NEWS

• Wed.9.20.17

  Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 70/80/90% WOD: 4 Rounds 10 Pullups 400m Sprint 25 Sit ups Cooldown:  work pecs and shoulders with lacrosse ball, hip […]

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• Mon.9.18.17

  Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: […]

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• Sun.9.17.17

  Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: Amrap in 27 mins of 27 of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5x Updog/downdog, stretch and roll out

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• Sat.9.16.17

  Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD: AMRAP in 20 min 5 handstand push ups 10 Straight Legged Deadlift (135/95) 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total […]

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• Fri.9.15.17

  Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 5 Rounds 45 seconds of Goblet Squats 15 seconds rest 45 seconds of Push ups 15 seconds rest Rest 1 minute 5 Rounds 45 seconds KB Swings 15 seconds rest 45 seconds Jumping lunges 15 seconds rest Rest 1 minute 3 Rounds 45 seconds Plank […]

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• Wed.9.13.17

  Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 5/5/5 @ 65/75/85% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, […]

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• Mon.9.11.17

  Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 80% 1RM Work: 10 x 3 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 […]

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