Happy Labor Day! Class begins at 10 am! Warmup: ROM, dynamic stretches, 30 sec high knees, butt kicks, jumping jacks 5 Pullups, 10 Push ups, 15 Squats WOD: For Time 1 mile run 50 Pullups 100 Pushups 150 Squats 1 mile run Cooldown: Roll out and stretch
CONTINUE READING**Only one class tomorrow for Labor Day. It will start at 10 am!** Warmup: ROM, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats WOD: “F’ing Forties” + 2 42 Box Jumps (24/20″) 42 GHD Situps 42 KB Swings (53/35#) 42 Walking Lunges 42 Toes to Bar 42 Back Extensions more »
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC shoulder stretches, 10 OHS with bar Spend 15 minutes working up to a heavy OHS, try to hit a new max WOD: 4 Rounds of 3 minutes work/3 minutes rest (24 minutes) 500m row, then complete as many burpees as possible in the remainder of the 3 minutes, then rest more »
CONTINUE READINGWarmup: ROM, dynamic stretches, Skills: rowing drills – spend some time getting the feel of the proper start position; 1 min of leg only drive; 1 min of arm only pull; 1-2 minutes of putting in all together. WOD: 7 Min EMOM 5 Thrusters (75/55#) 3 Burpees rest 3 minutes 7 min EMOM 3 KB more »
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC shoulder stretches, 200m easy pace run, 20 jumping squats Skills: Practice 5-10 of each with bar: clean pulls, hang power clean, front squat, hang clean, jerk Strength: Clean + 1 Jerk Warmup: 5/5/3 @ 40/50/60 % 1RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 15 min AMRAP 30 Double Unders more »
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC shoulder stretches, 10 push press Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: 10 Min EMOM 3 x RDL @ 50% DL 1RM then 10 Min AMRAP 15 KB Swings 10 Box Jumps Cooldown: 25 Leg levers, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 push-ups, 10 diamond pushups, 400m run Partner WOD 10 Rounds 5 narrow grip push-ups 7 skull crushers * 9 dumbbell bench press with a twist * Partner does 50m shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1is finished. * Pick more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 800m easy pace run WOD: 4 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 prisoner squats, 10 pushups (hold a tight, low position for 2 counts), 200m easy pace run WOD: 4 Rounds 400m run 15 Hanging leg raises 400m run 20 Wall balls Cooldown: banded shoulder stretches (contract/relax x 3), spend a lot of time rolling and stretching the achilles and calves
CONTINUE READINGWarmup: ROM drills, dynamic stretches, max bar hangs, 25 squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: “Cindy” 20 Min AMPRAP 5 Pullups 10 Push-ups 15 Squats Write your results in your book Cooldown: 50 situps
CONTINUE READING
RECENT COMMENTS