Save the Date for Southie Holiday Fun! Sunday, December 11th – Yulefest 5K Harvard Square (Cambridge), 9:30AM Join us for a Sunday Runday Funday! Team Southie Slay Riders (led by coach Daniela) are hitting the streets of Cambridge to run the Yulefest 5K! This is a fun and festive race with a great after party. […]
Warm-up 2:00 Bike, gradually increasing speed then :20 Sprint :40 Easy Pace 4 Rounds 10 Single Leg KB Deadlift 10 Single Arm KB Snatch 20 Shoulder Taps 2 Rounds EMOM14 ODD- 3 Snatch Pulls- 100% EVEN- 2 Snatch Balances- 75-85% Strength Romanian Deadlift 5-5-5-5 WOD 30/25 Calorie Bike 15 Hang Squat Snatches 15 Deficit Strict […]
Skill Pistol Strength EMOM10 2 Power Cleans 2 Push-jerks WOD 15 minute AMRAP 10 Shoulder to Overhead (135,95) 20 Double Unders 10 Pistols 20 Double Unders Level 2- (115,75) Level 1- (95,55) Weekly Strength – Benchmark Schedule Travel/At Home WOD 3 Rounds 1 Minute Max Sit Ups 1 Minute Max Burpees 1 Minute Max Air […]
Floater 12 min AMRAP 8 Power Cleans (185/125) 8 Toes to bar 8 Bar Facing Burpees
WOD 1 60 Calorie Row 30 Burpees over the Rower 15 Strict Handstand Push-ups 5 rope climbs Level 3- Kipping HSPUs Level 2- 20 push-ups Level 1- 40 calorie row 15 Push-ups ADV- 6,3 Inch deficit/ 5,3 legless Rest 5 Minutes WOD 2 40 Kettlebell swings (2,1,5) 800m run 30 Toes to Bar Level 2- […]
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Close-grip OHS 3×4 light Clean pull + clean + jerk 5x(1+1+1) @ 85% Clean RDL 3×5
Warm Up With general class Skills Rope Climb Handstand Push-ups WOD 1 (12 Minute cap) 60 Calorie Row 30 Burpees over the Rower 15 Defecit Strict Handstand Push-ups (6,3 inch deficit) 5/3 Legless rope climbs Rest 5 Minutes WOD 2 40 Single arm snatches (20 each arm) 800m run 30 Toes to Bar