2020 12 23
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…
2020 12 22
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: 12 min EMOM: 10-20 Alternating DB Snatch 10-20 Push ups/Dips Rope Climb/Rope Pull
2020 12 21
Warm up - 10 min: 15 Pause Calf Raises 10 Cossacks + 10 Pause Goblet Squats 60 sec Close Grip Bar Hang 1 Arm Overhead Carry Strength: Back Squat 3x5 @33X1 Strict Pull ups 3 x Max Reps @30X3 Conditioning: 7 min AMRAP: 3 Clean & Jerks 21 Air Squats…
2020 12 20
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…
2020 12 18
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 3x3-5 Chest Supported Row 3x10-15 + 15 Band Pull Aparts Conditioning: "Vader" Partner or solo options 3RFT: 24/17 Cal Row 21…
2020 12 17
Game: Class choice Conditioning: 6 sets - 90 sec ON/OFF: 250/200m Row Alternate between Handstand Hold & Ring Plank for Remainder
2020 12 16
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 3x5-10 - increase weight and decrease reps Bench Press 3x5-10 - increase weight and decrease reps Ring Rows 3x10-15 Conditioning: Partner WOD - For time: 20-16-12-8-4: DB Hang Clean…
2020 12 15
Skill: Bar Muscle Up Kneeling straight arm band pull down Bar swing Hips to Bar Band transition drill Jumping Muscle up Banded Bar Muscle up W.O.D. 20 min EMOM: 10-20 Cals on Machine 20-60 Double Unders # Muscle ups/Pull ups Rest
2020 12 14
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 3x5-10 - increase weight & decrease reps Conditioning: Partner WOD - 4 sets each: 5-10 Strict Pull ups 25 ft. Walking Lunge 10-30 Dips/Push…
2020 12 13