WOD/NEWS

• Mon.12.5.22

  Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max (heaviest single). 1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches (Left, center, right = 1)8 Thrusters (75/45#) Cooldown: Roll out hamstrings and glutes on foam more »

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• Sat.12.3.22

  Warmup: ROM, dynamic stretches, 10 jumping lunges, 10 jumping squats, 2:00 plank WOD: Circuits – Use Moderate weight DB’s 8:00 AMRAP 5 DB Snatch, ea 10 DB Lunges (L + R = 2) 15 Wtd Sit-ups Rest 2:00 3 Rounds 250M Row or 200M Run 12 DB Thrusters 12 Single Arm Row, each side Rest more »

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• Wed.11.30.22

  Warmup: ROM, dynamic stretches, 3 x :20 each jump rope, Squats, HRPU’s, Sit-ups Strength: Strict Press de-load 5 x 5 @ 65% WOD: 4 Rounds of 20 Chest high KBS 10 Plank hip dips (L+R = 2) 20 Seated leg raises (L+R = 2) 10 Box Jumps Cooldown: doorway stretch, seated twist, cobra and quad more »

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• Mon.11.28.22

  Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie rowFront squat (95#/65#)Ball slamsRunToe touchesHand Release Push-ups Cooldown: Roll out and stretch

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• Sat. 11.26.22

  Warmup: rom, dynamic stretches, 15 burpees, 15 squats, 15 push ups Then 20 min AMRAP:20 inchworms30 sec wall sit20 diamond push-ups45 sec wall sit20 tuck jumps1 min wall sit20 mason twists45 sec wall sit20 calf raises30 sec wall sit Cooldown: 3 x 1:00 plank with shoulder taps, rest :20 between rounds

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• Wed.11.23.22

  Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backward (the length of the gym)Jump rope/Double Unders Cooldown: hip opening stretches, more »

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• Mon.11.21.22

  Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 5 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint; walk back Cooldown: Roll out and stretch

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