Warm-Up 400m Run 5 Burpees 5 KB Swings 10 Lunges 300m Run 5 Box Jumps 5 KB Swings 10 Front Rack Lunges 200m Run 5 Burpee Box Jumps 5 KB Swings 10 Front Rack Lunges Strength E2MOM 10 Front Rack Lunge 10 Reps (5 Each Side) WOD For total rounds/reps 4 Rounds 3 Minutes Work: […]
Warm-up EMOM 6 1. 200M Run 2. 10 Hand Turn Overs* 3. 30 Double Unders or 60 Singles *Round 2 Around The World “Persimmon” (35 min Cap) -Rx WOD- 800m Run 40 Pull-ups 80 Double Unders 600m Run 30 Toes-to-Bar 60 Double Unders 400m Run 20 Pull-ups 40 Double Unders 200m Run 10 Toes-to-Bar 20 […]
Warm-Up 40|30 Cal Row Grab a box and a heavy band and a lighter kb – 1|.75pood 2 Rounds 20 Bandy Good Mornings 20 KB Step Ups* 10 Muscle Cleans 10 Front Squats 10 KB Banded Strict Press -Add some weight to the bar for round 2 * 2nd round – Box Jumps – 1st […]
Warm-up 3 Rounds 30s Each (1:00 Total) SL Deadlift R SL Deadlift L -Rest 15s- MB Push Press to Target Wall ball -Rest15s- Muscle Snatch Power Snatch -rest 1 minute- *add weight to the bar each round Mobility Hamstring/Glute Rolling Strength E2MOM12 3 Deadlifts @85% -straight sets CFS Benchmark WOD “SnatchBalls” AMRAP 7 7 Power […]
Mobility Class Tonight 7pm Warm-up 2 Rounds 1:00 On |15s Rest -Bike -Sa Deadhang (30s Each Arm) -Wall Plank* -Wall Squat Therapy *2nd Round Wall Climbs Skill Chest to Bar Pull-ups Handstand Push-ups WOD Each for Time: E7MOM 28 (4 Rounds) 20|15 Cal Assault Bike 15 Chest to Bar Pull-ups 15 Back Squats 135|95 10 […]
Oly/Pump tonight and every Tuesday night @ 7pm Warm-up 200m Run 3 Rounds 5 Box Jumps 5 KB Swings 5 Push Ups Partner Strength With a Partner* Power Clean and Jerk Min 1-3: 12 Reps @ 75% Min 4-6: 10 Reps + 10|5lbs Min 7-9: 8 Reps + 10|5lbs Min 10-12: 6 Reps + 10|5lbs […]
Warm-Up 1 Min of Each -Singles -Tempo Front Squats 3-1-X-1 -Burps -Double Unders -Tempo Push Press 3-1-X-1 -Burpee Lat Jumps Mobility Calf Rolling Quad Rolling Strength EMOM10 Front Squat 1 Rep 1. 75% 2. 80% 3. 80% 4. 80% 5. 85% 6. 85% 7. 85% 8. 90% 9. 90% 10. 90% WOD – 20 Min […]
Warm-Up 30|20 Cal Assault Bike* -Then- 2 Rounds 8 Dive bombers 10 Sit Ups 8 Scap Push Ups 80 Singles* *Rd 2 – 40 Dubs *Increase pace every 5 Cal Schwinn – 45|30 Cal Strength E2MOM12 Bench Press 3 Reps (If there are not enough benches use boxes, or complete a floor press) WOD EMOM12 […]
Warm-up In 90 seconds 1. 100M Run AMRAP Pull To Stand 2. 100M Run AMRAP Shoulder Activators 3. 100M Run AMRAP Deficit Reverse Lunges Off Plate -Then- 2 Rounds With Mini Bands -5 Arnold Press -10 Superman with band around wrists -5 Wall Angels – No Band Background: U.S. Army First Lieutenant Ashley White, 24, […]
Primarily Indoors Warm-Up Grab a med ball and Partner Up! 6:00 Med Ball Drills -Chest Pass -Sumo Toss -Soccer Throw -Seated Side Toss -Sit-Up Toss -Burpee Toss Mobility Hamstring/Calf Stretch Strength E2MOM12 Overhead Squat 2 Reps WOD 45 Deadlifts 135|95 30 Wall Balls 15 Snatches 135|95 30 Wall Balls 45 Deadlifts RX+ – 155|105 Level […]