Warmup: ROM drills; 3 rounds of 3 hand release push-ups, 5 pull-ups, 7 jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: for time 100 wall balls Every time you stop the wall balls to break, stop and do 5 pull-ups, 5 push-ups and 5 squats.
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 READINGWho wants to do a Labor Day Hero WOD??? 10am Monday, Sept 2… Bring a friend! 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 more »
CONTINUE READINGPlease make note of schedule adjustments while I am out of town July 27 – Aug 6 or 7th WOD’s will still be posted as usual. Aly will coach: Sat 7/27 @ 9:30am Sun 7/28 @ 9:30 am Mon 7/29 @ 5:45 am, 6:15 pm & 7:15 pm Wed 7/31 @ 5:45 am, 6:15 pm more »
CONTINUE READING