Warmup: ROM drills, 10 burpee broadjumps WOD: Teams of 2: 400m run 80 KB swings 400m run 80 wall balls 400m run 80 push ups 400m run Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch RX: 53/35, more »
CONTINUE READINGWarmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min
CONTINUE READINGWarmup: ROM drills, max bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), 10 squat cleans with PVC, 20 sit ups WOD: 21-15-9 Body blasters (burpee + pullup + knees to elbow) Front Squats (95-135/65-95#) Cooldown: Banded shoulder and hip mobility work, roll out and stretch
CONTINUE READINGWarmup: ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength: Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, Burgener Warmup, 10 Snatch Pull with bar Strength: Snatch, deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 4 Rounds for time: 500m Row 20 front rack lunge steps (advanced 95/65#, beginners 65/45#) Cooldown: 100 4-ct mountain climbers, roll out and stretch
CONTINUE READINGHappy Easter! Yes we will still have class, so come on out! Warmup: ROM, 10 clean pulls with bar, 10 split jerks with bar WOD: EMOM for 10 mins Power Clean + Clean & Jerk (70% Clean 1 RM) Rest 2 mins EMOM for 10 mins Power Snatch + OH squat (70% Snatch 1 RM) more »
CONTINUE READINGWarmup: ROM, 15 Shoulder Dislocates, 10 push ups, 10 ring rows WOD: 21-15-9 Pullups Bench Press (1/2 BW) Cooldown: Ab circuit, roll ant & post delts with lacrosse ball
CONTINUE READINGWarmup: ROM drills, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) WOD: 5 Rounds 30 Double unders 100m Farmers carry (AHAP) 15 TTB Cooldown: Updog/downdog/walk the dog. Focus on calf/achilles stretches and when rolling out.
CONTINUE READINGWarmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength: Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run more »
CONTINUE READINGWarmup: ROM drills, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips
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