WOD/NEWS

• Wed.1.26.22

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

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• Mon.1.24.22

  Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

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• Sun.1.23.22

  Warmup: ROM drills, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 Elevated Ring Rows rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, perform 10 Behind the more »

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• Sat.1.22.22

  Warmup: ROM, dynamic stretches, 10 jumping squats, 10 burpees, 20 lunges WOD: 4 Rounds 15 DB Box Step ups, Left only 15 DB Box Step ups, right 15 Heel elevated goblet squats 15 Toe elevated Romanian DL then 3 Rounds 20 Banded Glute bridges 15 ea. Single-leg elevated bridge 20 Weighted Sit-ups Cooldown: Stretch

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• Wed.1.19.22

  Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 75% then5 x 1 work up to heaviest single WOD: 20:00 AMRAP 10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch

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• Mon.1.17.22

  Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 75% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD:4 Rounds 20 KB Swings 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

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• Sun.1.16.22

  Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

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