Complimentary PT Session Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Saturday 8/15 from 8-10:30am & Wednesday night from 3-730. Sign up on ZenPlanner 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 […]
Complimentary PT Session Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Saturday 8/15 from 8-10:30am & Wednesday night from 3-730. Sign up on ZenPlanner 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 […]
Indoors Primarily Warm Up 3:00 Jump Rope -Singles -Alternating Feet -High Knees -Butt Kickers -Double Under attempts Then 2 Rounds 1:00 Each -Duck Walk Forward and Back (Round 2 with PVC overhead) -Arch Snap To Hollow -Behind the neck strict press (round 2 switch to push press) -Pass Throughs (2nd Round Around the worlds) Strength […]
Indoors Primarily Warm-up 2 Rounds :40 Work/:20 Rest and Switch -Box Squat with DB in goblet position –Hollow Hold roll to Arch Hold -Uneven Push Ups with DB Mobility Shoulders Rolling & Stretching Pigeon Stretch Strength E2MOM14 3 Box Squats Outdoor Strength E2MOM14 3 Front Pause Squats *3 Seconds in the bottom Assault/Rogue Bike WOD […]
Outdoors Primarily Warm Up 2 Rounds 1:00 Each Station/No Rest -Lateral Up/Overs -Shoulder Taps with Feet or knees on box -Figure 8 With KB Then with KB 2 Rounds 3 Arm Bar Stretch each side 6 Turkish Get Ups Strength 5-10 mins Work up to a Heavy/Challenging Turkish Get up Shoulder Mobility Thoracic Shoulder Stretching […]
Outdoors Primarily Warm-up 10-8-6* (10 Minute Cap) -Squat Morning -Strict Press with Feet in landing position for Split Jerk -Muscle Clean *100M Run after each round Strength E2MOM12 Squat Clean and Jerk 2 Reps WOD 800m Run 21 Power Cleans 135|95 600m Run 15 Power Cleans 400m Run 9 Power Cleans Level 2 – 115|75 […]
Outdoors Primarily Warm Up 400M Run Then 2 Rounds :40 Work/:10 Rest -Jump Rope -DB Pull Throughs in plank position -90/90 External Rotation -Rotate through Is, Ys, Ts, Ws Mobility Shoulder Stretching Strength E2MOM10 3 Push-press WOD Buy-in- 100 Sit-ups Then 10-9-8-7-6-5-4-3-2-1 Single Arm Snatch 50|35 20 Double Unders after each set Level 2- 40/25 […]
Outdoors Primarily Warm Up 12-9-6-3 Burpees Box Step Ups* KB Swing Muscle Snatch *Can become box jumps in later rounds Mobility World’s Greatest on Box Lat Stretch on the Box Calf Stretch on Box Strength E2MOM12 3 Power Snatches WOD (15 Minute Cap) A Race for Reps (Day 2) “The Little Engine That Could” 60 […]
Outdoors Primarily Warm Up 200m Run 60 Singles 10 Back Rack Lunges 200m Run 10 Front Rack Lunges 60 Double Unders 200m Run Mobility BB Calf Rolling Pigeon Stretch Midline (8 Min Cap) 50 Sit Ups 50 V Ups 50 Hollow Rocks EMOM 5 Plank Ups *Starting with the plank ups WOD (24 Min Cap) […]