Warmup:  ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 pike push ups, 10 burpees 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: “Cindy” – 20 Min AMRAP 5 Pullups 10 more »

Warmup:  ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 Goodmorning + squats 3:00 Jump rope, work on doubles 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: 3×3 Eccentric Pull Up more »

Warmup:  ROM, dynamic stretches, 20 squats, 15 step ups, 10 scap pull ups, 5 inchworms + push-up Strength:  Clean & Jerk, de-load 3 x 5 at manageable, warmup weight WOD:  “Cindy” 5 Pullups 10 Pushups 15 Squats   Cooldown:  Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 Goodmorning + squats 3:00 Jump rope, work on doubles 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: 3×3 Eccentric Pull Up more »

Warmup: 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

Warmup:  ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 Rep Max 1/1/1/1/1 WOD: “Cindy” As many rounds as possible in 20 Minutes of: 5 Pull-ups 10 Push-ups 15 Squats Cooldown: Roll more »

**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 »