There will be no class today. Enjoy your weekend! If you want a little home workout, here you go: 5 sets - 2 min ON/OFF: 3 Burpees 6 Sit ups 9 Air Squats Pick up where you left off on the previous round
2020 02 21
Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks 60 sec Close Grip Bar Hang 1 Arm High Pull x 10 + Overhead Carry /arm Strength: Front Squat 3x6 Chest Supported Row 3x10-15 Conditioning: Partner or Solo Options 15 min CAP: 30 Clean…
2020 02 20
Game: Class Choice Conditioning: Partner WOD - 20 min @80% effort: Partner 1) Row/Run/Bike @ sustainable pace Partner 2) 6 Turkish Get Ups (3/side) + 12 Body weight step ups Alternate when partner 2 finishes their round
2020 02 19
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL + 1 Arm Farmer Carry/side Band Shoulder series 10 Cuban Press Strength: Deadlift 3x8 Bench Press 3x8 Ring Rows 3x10 @30X1 Conditioning: Partner WOD - For Time: 120/80 Cal Row 100 KBS 60 Burpees 400 ft. Walking Lunges…
2020 02 18
Skill: Bar Muscle ups Banded DB Pull overs x 10 Shotguns x 15 Barbell + Medball Toes to bar w/ slow negative Bar Taps Hips to Bar Banded Transition Drill Banded Bar Muscle ups Bar Muscle up W.O.D. Partner WOD - 18 min AMRAP: 60 Double Unders 20 Single Arm…
2020 02 17
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side Band Series w/ Band Pass Throughs 10 Powell Raise/arm 8 Side Step Ups/Leg @40X1 Strength: Back Squat 3x8 Incline DB Bench Press 3x8-12 Pause Strict Pull ups 3 x Max Reps w/ 3 sec hold @ chin over bar Conditioning: …
2020 02 16
Partner WOD For Time: 18-14-10: Muscle Ups/Pull ups Devil's Press Rest 5 min 30-24-18: Chest to Bar Pull ups/Ski x 10m Double DB Snatch Rest 5 min 42-30-18: Burpee Pull ups Alternating 1 Arm DB Snatch Split the reps
2020 02 14
Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks 1 Arm Overhead Carry 90 sec Rolling Plank Strength: Front Squat 3x6 Push Press 3x6 Chest supported row 3x10-15 Conditoning: Partner or Solo: 15 min AMRAP: 5-10-15-etc. Toes to Bar 10-20-30-etc. Wall Balls 15-30-45-etc.…
2020 02 13
Game; Class choice Conditioning: 2 sets - 30 sec ON/OFF @80% effort: Bike Battle Ropes Row Body weight Step ups Run Russian KBS Ski Ring Plank Jump Rope Sandbag Bear Hug Carry
2020 02 12
Warm up - 10 min: 10 Nerve Floss/side 8 Split Squat Rock Backs/side Band Shoulder Series 10 Cuban Press Strength: Deadlift 3x10 Bench Press 3x10 Ring Row Drop Set 3 x 10/10 Conditioning: 4 sets - 2 min ON/OFF: 250/200m Row 50 ft. Lunge Max Deficit Push ups on DB's…
2020 02 11