Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch
CONTINUE READINGWarmup: ROM drills, Burgener warmup, junkyard dog Strength: De-load Squat Clean 5/5/5@ 40/50/60% 1 RM no max reps WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks
CONTINUE READINGWarmup: Burgener Warmup, Junkyard dog Strength: Last week of the de-loads! Snatch 5/5/5 @ 40/50/60% 1 RM No max reps WOD: 20 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) Finish with 50 4-ct mountain climbers, roll-out and stretch
CONTINUE READINGWarmup: 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: 800m run WOD: 4 Rounds 25 burpees 20 toe to bar 15 jumping lunge 10 HSPU Roll out and stretch
CONTINUE READINGWarm up: ROM drills, 10 push ups, 20 leg levers, 30 squats, 40 bicycles WOD: 21-15-9 Deadlifts Box Jumps When finished, work one of the posted ab workouts and/or work a skill from goal board. Roll and stretch
CONTINUE READINGWarmup: ROM drills, 100m high knees run, 10 strict press, 10 push press, 10 push jerk with bar Strength: Deload week: Strict Press Work: 5/5/5, no max reps @ 40/50/60% 1 RM WOD: 20 min AMRAP of 8 Push Press 200m Run
CONTINUE READINGRemember, there are no 7am and 8:15am classes today. Go to the 5:45am or evening classes instead. Warmup: ROM drills, Strength: Deload week: Deadlift Work: 5/5/5, no max reps @ 40/50/60% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Note your time and modifications more »
CONTINUE READING**Remember there will not be a 7am or 8:30am class tomorrow.** Go to the 5:45am or evening classes instead. Classes will resume on Wed, 9/18. Warmup: ROM drills, PVC pass-thru’s, 200m sprint, 5 strict pullups, 15 OH squats with PVC WOD: AMRAP in 20 Mins 10 Pullups 10 OH squats (95/65#) Roll out and stretch
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