Warmup: ROM drills, 2 mins Jump rope – practice double unders WOD: 1000m row 21-15-9 of Pullups Front Squats GHD situps 1000m row Roll out and stretch
CONTINUE READINGWarmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 Rm WOD: 10, 9, 8…1 Box Jump Pull-ups Back Extension Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.
CONTINUE READINGWarmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 200m run 5 Snatch (85/55#) Cool down: banded shoulder strengtheners, roll out & stretch
CONTINUE READINGWarmup: ROM drills, run to Warren park, around pond and back…moderate pace. WOD: Every minute on the minute for 20 mins: Even: 20 squat jumps Odd: 5 handstand push-ups Cool down: 30 GHD sit-ups, 30 GHD back extensions
CONTINUE READINGSend Justin and me strong, positive vibes to kick some butt today at the All Cities Open, please! 🙂 Welcome back Coach Aly! Warmup: ROM drills, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Wall balls (20/14#) Double Unders (4x singles) Cool down: pick one of the ab circuits more »
CONTINUE READINGCoach Aly is back and will be coaching the Sat @ 9:30 class, get up and come see her! Justin and I (along with our awesome teammates) will be working our tails off at All Cities Open. Send us good, strong vibes!! Warmup: ROM drills, 25 push ups, 25 sandbag get ups 4 rounds: 10 more »
CONTINUE READINGYay, ice has melted! Time to get back to business!! Warmup: ROM drills 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »
CONTINUE READINGWarmup: rom, 20 burpees Then 20 min AMRAP: 20 inchworms 30 sec wall sit 20 diamond push-ups 45 sec wall sit 20 tuck jumps 1 min wall sit 20 mason twists 45 sec wall sit 20 calf raises 30 sec wall sit We SHOULD be able to have the evening classes, so let me know more »
CONTINUE READINGWarmup: 5 minutes of sandbag get ups WOD: 1 mile run (or 2000m row) 50 TTB 1 mile run (or 2000m row) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: Burgener warmup, Junkyard dog WOD: 3 rounds 10 squat clean & Jerk (155/105#) 500m Row Modify weight as needed. Cooldown: Pick an ab circuit from the board. Roll and stretch
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