Game: Class choice Conditioning: 2 sets - 30 sec ON/OFF: Bike Battle Ropes Row Russian KBS Double Unders Ring Plank Run Box Jump Step Down or Step ups Ski Push sled
2021 01 06
Warm up - 10 min: 10 Nerve Floss/side 15 Rocking Hip Flexor Mob/side 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 3x6 @3RIR Bench Press 3x6 @3RIR Pause Ring Rows 3x10 Conditioning: Partner WOD - 5RFT: 50 ft. Synchro 1 Arm Overhead Walking Lunge 50 Double Unders Each
2021 01 05
Skill Ring Muscle up Self spotted Ring Muscle up Banded Transition drill False grip Ring Pull up Ring Thing/Assisted Pull up/Dip machine Negatives Strict Muscle up Conditioning: 20 min EMOM: 1-8 Muscle Ups/Pull ups/100m Ski 10-20 DB Snatch 5-12 Lateral Burpees over DB Rest
2021 01 04
Note: Today is Bring a Friend Day! All classes are free to newcomers! Strength; Back Squat 3x6 @3RIR Strict Pull ups 3 sets: Leaving 3RIR Conditioning: Partner WOD - 10 min AMRAP: 8 Push ups 10 Cal Row 12 Step Ups alternate rounds
2021 01 03
2021 01 01
Note: There will only be one class today @ Noon W.O.D. Partner Fight Gone Bad 3 sets - 1 min ON/OFF: Wall Balls KBS Push Press Box Jumps/Step Downs Row
2020 12 31
Note: There will only be one class today @ Noon W.O.D. "Baby Yoda" Partner WOD - For Time: • 100 Double Unders (Torso of body) • 75/50 Calories on a Machine (Head) • 50 Synchro DB Snatch (Ears) • 100 Double Unders (Arms) • 75/50 Calories on a Machine (Hands)…
2020 12 30
Warm up - 10 min: 10 Nerve floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Band Shoulder Series Strength: RDL 3x10 @31X1 DB Bench Press 3x10 @31X1 Pause Ring Rows 3x10 Conditioning: Partner WOD - 12 min AMRAP: 32 Step Ups 16 Bar Facing Burpees 8 Power Cleans Split…
2020 12 29
Skill: Toes to Bar Kneeling straight arm pull downs Barbell lying toes to bar/reverse crunch Bar taps Knees to elbow Toes to PVC Toes to Bar Conditioning: Partner WOD - 20 min AMRAP: 14/12 Cal Row 10 Single Arm DB Hang Clean & Jerk (5/arm) 8 Toes to Bar/Knees to…
2020 12 28
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 10 Cossacks + 10 Pause Goblet Squats 60 sec Close Grip Bar Hang 1 Arm Overhead Carry Strength: Back Squat 3x5 @33X1 Conditioning: 5 sets - 2 min ON/OFF: 50 Double Unders Max rounds of: 5 Strict Pull ups 10…
2020 12 27