Warm-up Dynamic Warm-Up in Square 30/:15 -Lateral High Knees -Butt Kickers -Ice Skaters -Duck Walk -Single Leg DL to High Kick -Up/Over The Fence -Burpee to Tuck Jump Then 4 Rounds :30/:15 Double Under or Triple Under attempts Then “Bring Sally Up” Squat Challenge with mini band Strength E2MOM14 Front Squat 5 Reps 5 Reps […]
Warm-up 3 Rounds 10 Burpees 8 Muscle Clean* 6 Strict Press 4 Inchworms *Hang – Mid Hang – Mid Shin Mobility Hamstrings Shoulder rolling Strength E2MOM12 Power Clean 3 Reps WOD 4 Rounds In 3 Minutes 12 Deadlifts 155|105 9 Hang Power Cleans 6 Shoulder to Overhead AMRAP Bar Facing Burpees Rest 1 Minute Score= […]
Warm-up 500m Row -Then- 3 Rounds 30s Work| 10s Rest -BB Bent Over Rows -BB thrusters -Plank* -Moon the sky *Scale up to a Bird Dog Plank where able Mobility Quad roll Lat Stretch Hollow Rock Challenge Week 6 = 60 Hollow Rocks WOD 1 (12 Minute Cap) “Jackie” 1000m Row 50 Thrusters 45|35 30 […]
Warm-up 2 Rounds :40 Work/:10 Rest & Switch -Burpee To Plate -Plate Halo -Plate Box Step-Up* -Seated Single Arm Pizza Plate Press Right Side -Seated Single Arm Pizza Plate Press Left Side * Round 2 – Box Jump Up and Over without a plate Mobility Pigeon Stretch Lat Stretch Strength E2MOM12 Push-press 2 Reps WOD […]
Warm Up Coach’s Choice Strength EMOM10 1 Thruster WOD 50 Double Unders 20 Alternating SA Devil’s Press 50|35 30 Lunges with SA OH lockout* 100 Double Unders 30 Lunges with SA OH lockout* 20 Alternating SA Devil’s Press 50 Double Unders *15 Each Side Level 2- 40|25, ½ double unders Level 1- 25|15, singles x2 […]
Warm Up In 2 Mins 15|12 Cal Bike AMRAP Shoulder Activators* In 2 Mins 100 Singles AMRAP Front Squats w/ 1s Pause In 2 Mins 12 Strict Leg/Knee Raises* AMRAP Plank Ups *MOD WOD – Scap Push Ups and V-Ups Mobility Shoulder Rolling and Stretching WOD (40 Minute Cap) 2 Min Work: 1 Min Rest […]
Warm-up EMOM 5 Min 1: 4 Burpees + 10 Thrusters Min 2: 4 Burpees + 10 Sumo Deadlift High Pull Min 3: 4 Burpees + 10 Push Jerks Min 4: 4 Burpees + 10 Overhead Squats Min 5: 4 Burpees + 10 Front Squats Then with a Mini Band 2 Rounds of 15 Clams 15 […]
Warm-up 3:00 Jump Rope on Coach’s Call* -High Knees -Butt Kickers -Alternating Feet -Single Leg -Side to Side Hop -Double Unders or Attempts Then With Sliders 8:00 AMRAP 5 Slider Body Saw 10 Slider Glute Bridges 5 Push Up With Press Out per side 10 Jackknives with Feet on Sliders Strength E2MOM12 Back Squat 3 […]
Warm-up 10-8-6 -Bulgarian Split Squats* -Muscle Cleans** -BB Front Squats -BB Press*** -Box Jumps *Each Leg **1st Round = High Hang ,2nd = Mid Hang, 3rd = Floor ***1st Round = Strict Press, 2nd = Push Press, 3rd = Push Jerk Mobility Mash and Stretch Calves Stretch Lats Open WOD 20.4 For time: 30 Box […]
Check our Class Schedule for all upcoming Pop Up and Zoom times. Click the Zoom link to join Warm-up 2 Rounds :40 Work/:10 Rest and Switch -Lateral Up/Over -Plank to Push Up with feet on the box -Hang Muscle Snatch -Bulgarian Split Squats Right* -Bulgairan Split Squats Left* *hug the plate where able Mobility Chest/Anterior […]