**There will not be any evening classes tonight, but there WILL be a special Thanksgiving WOD tomorrow at 9:30am** Warmup: ROM drills, Practice C & J’s with bar Strength: Clean + Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM After each set of cleans, perform 1 Jerk Work: 3/3/3+ @ 70/80/90% 1 RM, After each set more »
CONTINUE READING**No Wed evening classes this week. There WILL be a Thanksgiving WOD at 9:30 on Thursday! Warmup: ROM Drills, Snatch Skills Transfer drills with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: “Cindy” AMRAP in 20 mins of 5 Pullups 10 Push ups 15 Squats Cooldown: pigeon stretch, more »
CONTINUE READINGWarmup: ROM 10 Sandbag get ups WOD: Teams of Two AMRAP in 30 minutes: 200m Sandbag Carry Run 10 x Barbell Supine Body Row 10 x KB Cleans (35#/26#) 10 x Kettlebell Swings (53#/35#) Partner 1 Runs, while Partner 2 works. Partners switch when P1 is back. P1 continues the work where P2 left off. more »
CONTINUE READINGWarmup: ROM 1000m Row WOD: 21-15-9 DB Thrusters Strict Pull-ups Cool down: abs, shoulder mobility, hip opening stretches
CONTINUE READINGWarmup: ROM drills, 800m run WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps more »
CONTINUE READINGWarmup: ROM drills, 10 strict press with the bar, 15 squats, 30 lunge steps Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 5 Rounds of 8 Curtis P’s (95/65#) rest 1 minute between rounds Curtis P’s: Hang Squat Cleans Lunge Forward Right Leg Lunge Forward Left Leg more »
CONTINUE READINGWarmup: ROM drills, 25 banded good mornings, 10 banded DL, 10 PP with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% (can warmup on a 2″ platform) Work: 3/3/3+ @ 70/80/90% WOD: “Diane” 21-15-9 Deadlift (225/155#) Handstand Pushup Rollout and stretch
CONTINUE READINGWarmup: ROM drills, 100m high knees, 100m butt kicks WOD – Partner WOD Partner 1 RUNs while Partner 2 Holds Plank, 400 meters each partner Kicker: if plank hold fails 1 person RUNs while the other Holds Plank, 800 meters .. 400 meters each partner 100 GHD Sit ups: Partner 1 works while Partner 2 more »
CONTINUE READINGWarmup: ROM drills, 25 banded good mornings, 50 walking lunge steps, 50 squats WOD: 3 Rounds 5 Front squat + front rack lunge (each leg); 65%, 75%, 85% of est 1 RM 1000m row Cooldown: 50 4-ct flutter kicks, 50 supermans
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