Primarily Indoors Warm-up 30|20 Cal Row -Then- 2 Rounds 3:00 On| 1:00 Off 10 Russian Swings 200m Run 10 Sit Ups Max Cal Row Mobility Forearm Rolling Accessory 3 Rounds 5 Arm Bar Stretch 4 Turkish Sit-up 3 Turkish Get-up *Reps are for each side WOD (30 minute Cap) In 4 Minutes Complete 15 Kettlebell […]
Primarily Indoors Warm-up 5:00 Dynamic Drills Through The Boxes -Then- 3 Rounds 30s On|10s Off -SA Dead hang Right Side -Front Squat -SA Dead hang Left Side -Strict Press Strength E2MOM12 Split Jerk 2 @ 80% 2 @ 85% 2 @ 90% 1 @ 95% 1 @100% 1 @102% WOD 15-12-9-12-15 Pull-ups* Thruster 95|65 Box […]
Primarily Indoors Oly/Pump tonight and every Tuesday night @ 7pm Moving Forward Warm-up 2 Rounds 1 Minute at Each Station Bike Jump Rope* Burps** Inchworms with a Push Up *Singles the first round, doubles the 2nd **Burpees the 2nd Round Accessory EMOM10 ODD – Weighted Strict Pull Up – 3 Reps Even – Weighted Dip […]
Primarily Indoors Warm-Up Grab a PVC & a barbell With a PVC Pipe or Barbell when able.. 2 Rounds 40s On 10s Off -Plank Up and Overs -Elbows high to Front Rack* -Front Squat Bottom Hold -PVC Jackknives -Squat Jumps Over the Barbell/PVC *Use a barbell when able and work on speed of the elbows […]
Primarily Indoors Warm-Up 3 Rounds** 250m Row* 5 Strict Press 5 Push Press 5 Push Jerk 250m Ski 10 Lunges Strength E2MOM12 Strict Press 5 Reps- Straight Sets WOD 2 Rounds 500m Row 20 Shoulder to Overhead 115|75 500m Ski 20 Back Rack Lunges Rest 2 Minutes Level 2- 95|65 Level 1- 75|45 ADV- 135|95
Primarily Indoors Warm-up Partner Up! P1: Run 100m P2: Overhead Squat -Switch- P1: Run 100m P2: Kettlebell Swings -Switch- P1: Run 100m P2: Front Squat/OHS -Switch- P1: Run 100m P2: Box Jumps w/ Step Down -Switch- *Partner up to share equipment – one teammate start on the deadlifts, the other on OHS Hero WOD – […]
Primarily Indoors Warm-Up 12|8 Cal Bike 5 Pull To Stand 10 Russian Swings 10 Med Ball Thruster 12|8 Cal Bike 5 Rope Pull-Ups 10 Kettlebell Swings 10 Wall Ball Mobility Forearm Roll/Stretch Skill Rope Climb WOD E3MOM* 12|8 Cal Bike 3 Rounds 30 Sit-ups 25 Kettlebell Swings 1.5|1 20 Wall Balls 3 Rope Climbs *Starting […]
Primarily Indoors Warm-up 10-8-6 Burpee Step-Up* Behind The Neck Push-Press BB Deathmarch *Round 2 Burpee Box Jump, Round 3 Burpee Box Jump Over Mobility Box Stretching Strength E2MOM12 Tempo Deadlift 3-1-3-1 2 Reps WOD In 15 Minutes For Time 1 Power Snatch 135|95 2 Burpee Box Jump Overs 3 Power Snatches 4 Burpee Box Jump […]
Primarily Indoors Warm-up 10|8 Cals – Legs Only 5 Moon To Sky 10|8 Cals – Legs & Lean 5 Inchworms with Increasing Push-Ups 10|8 Cals – Arms Only 10 Scorpion Stretch 15|12 Cals Row all together Mobility Alternated BlackBurn – 5 Reps each side Frog Rotations – 5 each side Cuff Stretch – 45s each […]
Primarily Indoors Warm-up 5 Burpees 60 Singles 5 Muscle Cleans 30 Double Unders/ 60 Singles 10 Single Leg V Ups 30 Double Unders Mobility Calf Mash Pull Up Bar Lax Ball Trap Smash Skill Handstand Walk Wall Facing Plate Walks Strength/Conditioning E4MOM20 1. 10 Bar Facing Burpees 30 Double Unders 10 Power Cleans* 2. 12 […]