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12/23/2020

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Schedule Note

There will only be classes at 6 am, Noon and 5:30 pm today

W.O.D.

12 Days of Christmas WOD

  • 100 meter Row/Run/Bike/Ski
  • 20 Double Unders
  • 3 Burpees
  • 4 DB Thrusters
  • 5 DB Power Cleans
  • 6 Pull ups
  • 7 Wall Balls
  • 8 Toes to Bar/Hanging Knee Raises/Sit ups
  • 9 KBS
  • 10 Goblet Reverse Lunges
  • 11  Box Jumps/Step ups
  • 12 Devil’s Press

It goes like this:

100m Row

20 Double Unders, 100m Row

3 Burpees, 20 Double Unders, 100m Row

4 DB Thrusters, 3 Burpees, 20 Double Unders, 100m row

etc.

 

12/19/2020

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Partner WOD

For time:

2 sets:

  • 20 Bench Press
  • 20 Toes to Bar
  • 100 Double Unders

immediately into 2 sets:

  • 16 Bench Press @ Heavier Weight
  • 30 Toes to Bar
  • 100 Double Unders

immediately into 2 sets:

  • 12 Bench Press @ Heavier Weight
  • 40 Toes to Bar
  • 100 Double Unders

Split the reps

To scale, do Knees to Elbows or keep the Toes to Bar reps equal to the Bench Press reps on all sets

12/18/2020

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Warm up – 10 min: 

  • 15 Pause Calf Raises
  • 10 Cossacks + 10 Pause Goblet Squats
  • 1 Arm Overhead Carry
  • 90 sec Rolling Plank

Strength:

  • Front Squat from Floor 3×3-5
  • Chest Supported Row 3×10-15 + 15 Band Pull Aparts

Conditioning: 

“Vader”

Partner or solo options

3RFT:

  • 24/17 Cal Row
  • 21 Wall Balls
  • 18 Alternating DB Snatch
  • 15 Burpees over Rower

12/16/2020

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban Press
  • Band Shoulder Series

Strength:

  • Deadlift 3×5-10 – increase weight and decrease reps
  • Bench Press 3×5-10 – increase weight and decrease reps
  • Ring Rows 3×10-15

Conditioning: 

Partner WOD – For time:

20-16-12-8-4:

  • DB Hang Clean & Jerks
  • Step Ups/Leg

Split the reps

12/14/2020

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 60 sec Close Grip Bar Hang
  • 10 DB Side Plank Rotations/side
  • Band series

Strength:

  • Back squat 3×5-10 – increase weight & decrease reps

Conditioning: 

Partner WOD – 4 sets each:

  • 5-10 Strict Pull ups
  • 25 ft. Walking Lunge
  • 10-30 Dips/Push ups – you choose variation
  • 25 ft. Walking Lunge

alternate rounds