Game: Class Vote W.O.D. Partner WOD - 20 min AMRAP: Partner 1 - Row at 2:00/2:15 pace or slower Partner 2 - One round of 12 Step ups, One Farmer Carry lap, 30 sec Hollow Hold Switch after each round
2019 12 04
Warm up - 10 min: 10 Nerve Floss/side 15 Rocking Hip Flexor Mob/side 10 Single Leg RDL/Leg Band Shoulder Series Strength: Deadlift 3x10 Bench Press 3x10 Pause Ring Rows 3x10 Conditioning: Partner WOD - For Time: 60 Dips/Push ups 40/30 Cal Row or Ski 120 Walking Lunges 40/30 Cal Row…
2019 12 03
Skill: Bar Muscle up/Strict Pulling Work: 10 x Chin Over Bar Hold + Negative Banded DB Pull Over 3x10 Bar Swing Hips to Bar Band Transition drill Jumping Bar Muscle Up Banded Bar Muscle Up Conditioning: "Nasty Girls" 3RFT: 50 Air squats 7 Muscle Ups/Pull ups 10 Hang Cleans 135/95…
2019 12 02
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 Band Series 1/2 Kneeling Bottoms Up KB Press x 10/arm Tricep Openers Strength: Back Squat 3x10 Strict Press 3x5 + 30 sec Overhead Hold after last rep 1 Arm Row 3x10/arm Conditioning: 3 sets - 90 sec stations: 8 x…
2019 12 01
The gym is closed today. If you want an at-home workout try this: For Time: 300 Double Unders (scale to a manageable number if needed) Every break, perform 30 air squats
2019 11 29
No Class Today. The Gym is closed. If you want to get a workout in, try this: 5-10 sets - 1 min ON/OFF: Burpees!
2019 11 28
Note: There will only be one class today at 10 am! Come throw down and earn your pie! W.O.D. Partner WOD - 5 sets each: 30 Double Unders 12 Deadlifts 9 Hang Cleans 6 Shoulder to Overhead 3 Bar Muscle ups or Burpee Pull ups alternate rounds
2019 11 27
Warm up - 10 min: 4 Way Hips 15 Rocking Hip Flexor Mob/side 10 Nerve Floss/side Band Shoulder Series Strength: Banded Step Ups 3x8/Leg Bench Press 3x5 @40X1 Pause Ring Rows 3x10 Conditioning: Partner WOD - 3 sets each: 10 KBS 10 Goblet Squats 10 KB Snatch (5/arm) 10 KB…
2019 11 26
Skill: Handstand Skill Work Conditioning: 2 sets - 1 min ON/OFF: Row Burpee Box Get Overs 10-15 Toes to Rings + Double Unders for Remainder Ski/Run/Bike 15 Sit ups + Plank Hold for remainder
2019 11 25
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 1 Arm Overhead Carry 60 sec Close Grip Bar Hang Band Series Strength: Back Squat 3x5 @40X1 Push Press 3x5 @40X1 Strict Pull ups 3 x 4.3.2.1 Conditioning: Every 90 sec for 3 sets each: 1 1/2 RDL x 6-8…
2019 11 24