Indoors Primarily Warm Up 15 – 12 – 9 PVC V-Ups* Sotts Press in Front Rack Position** BB Muscle Clean*** *Rounds two and three try passing the PVC around your legs **use barbell where possible ***Round 1 from High Hang Round 2 from Mid Hang Round 3 From Floor Strength EMOM10 1 Squat Clean Climb […]
Outdoors Primarily Warm Up 2 Rounds 40s on 15s rest Banded Russain KB swings Banded SA Floor Press Right* Banded SA Floor Press Left Banded Goblet Squat *free arm extended for added band tension/difficulty Mobility Calf Rolling and Stretching Pigeon stretch Accessory ½ Tabata each Movement Plank Kettlebell Drags Kneeling Strict Press RA Kneeling Strict […]
Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave furthest from the box. Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings tonight from 5-6:40. Sign up through our google sheet link below or email [email protected] Physical […]
Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave that the gym is located on . Indoors/Outdoors Warm Up 1min each station Single tap jumps no rope Muscle Cleans Hip turnover drill Strict Press Double tap jumps no rope […]
Outdoors Primarily Warm-up 2 Rounds 1:00 Work/No Rest -Burpee Step Ups* -DB Deathmarch -Alternating Single Arm DB Push-Up to Renegade Row -Box TouchDowns (alternate every 5)** *Round 2 Burpee Box Jumps **Round 2 Add Weight if possible Strength E2MOM12 Reverse Lunge 5 Reps Each Side WOD 20 Burpees 30 SA Snatches 50|35 40 Box Jumps […]
Outdoors Primarily Warm Up Coaches Choice Mobility Trap Smash Strength EMOM12 Single Leg Deadlift Odd- 5 Reps Right Leg Even- 5 Reps Left Leg WOD In 15 Minutes Complete: 800m Run Then, 15 Sumo Deadlift High Pull 75|55 15 Shoulder to Overhead 75|55 30 Air Squats Level 2- 65|45 Level 1 – 55|35
Indoors/Outdoors Warm-up 400M Run Then 2 Rounds :30 Work/:10 Rest and Rotate -BB Windshield Wipers -Squat Morning -Single Unders (Round 2 Double Unders) -Eccentric Hollow Holds Double WOD 10 Minute Cap 3 Rounds 10 Sandbag Over the Shoulder 140|90** 20 Toes to Bar* 40 Double Unders Rest and Sanitize 10 Minutes 10 Minute Cap 600m […]
Outdoors Primarily Warm Up Grab a lighter and heavier KB 2 Rounds :40 Work/:10 Rest -Burpee Over The KB -Suitcase Deadlift Right Side (moderate to heavy KB) -Waiter’s Walk Around Box Right Side (light to Moderate KB) -Suitcase Deadlift Left Side -Waiter’s Walk Around Box Left Side Skill Kettlebell Clean and Jerk Mobility Shoulder and […]
Indoors Primarily Warm Up 4 Rounds :20 Work/:10 Active Rest -BB Bent Over Rows -Static Hold BO Row At The top :30 Rest 4 Rounds :20 Work/:10 Active Rest -Front Squat With BB/Alternate With Back Squat -Squat Hold :30 Rest 4 Rounds :20 Work/:10 Active Rest -Prone Swimmers -Superman Hold Mobility Quad Rolling Lat Rolling […]
Indoors/Outdoors Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on tonight from 5-7:40. Sign up through our google sheet link on the blog or email [email protected] Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, […]