Warmup – ROM drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press 5/5/5 @ 40/50/60% 5/3/1+ @ 75/85/95% 1RM WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg more »
CONTINUE READINGWarmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 20 min AMRAP 5 Front Squats (60% of Clean 1RM) 5 Ring dips 5 V-ups Work on skills. Roll out and stretch.
CONTINUE READING***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunges 15 push-ups Cooldown: get outside and go for more »
CONTINUE READING***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: For time: Tabata pushups, 1 round Run 1 mile Tabata situps, 1 round Run more »
CONTINUE READING***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces more »
CONTINUE READING***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: “Annie” This is a benchmark, so note the amount of time it takes you more »
CONTINUE READING***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Max distance run for 45 minutes Cooldown: 50 4ct flutter kicks, stretch calves, hips, more »
CONTINUE READING***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps Four rounds for time of: 400m Run 50 Squats 30 Pushups Cooldown: stretch those legs, more »
CONTINUE READING***Reminder! The gym is CLOSED until March 15 for Spring Break!*** WOD’s to do at home, or gather with your classmates and knock them out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 Situps Walking Lunge, 50 more »
CONTINUE READING***The gym will be CLOSED for Spring Break, March 6 – 15th. Do this WOD on your own.*** Warmup: ROM, dynamic stretches, 10 PVC pass thru’s. 4oom run – easy pace, do 15 jumping squats at the turn around point. WOD: For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, more »
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