Warm Up 10 Muscle Snatch 10 Overhead Squats 10 Snatch Add weight, repeat Spend 5-10 minutes mobilizing (athlete’s choice) Snatch 30 mins to work up to heavy single After you max out: 3×3 @ 60-65% – focus on speed & technique
Warm-up 10 Burpee Box Jumps 20 Strict Toes to bar 30 Good morning squats 40 Kips on the bar 50 Single Leg Deadlifts (25 each side) Stretch Lats + Hamstrings Practice Muscle up + Farmer’s Carry WOD For Time: 3 Rounds 7 Deadlifts (345,225) 7 Muscle-ups Then 3 Rounds 21 Wallballs 21 Toes to Bar […]
Warm-up 5 Minutes of upper back peanut rolling 20 Scap Push-ups 20 Step-ups 20 Bandy Pull Aparts 20 Box Jumps -Stretch Lats -Stretch chest Strength (20 minutes) 1. Push-press 3-3-3-3 2. Close-Grip Bench Press 2-2-2-2 WOD 1 6 Minute AMRAP 6 Clean and Jerks (135,95) 8 Box Jumps (30,24) Rest 6 Minutes WOD 2 6 […]
Warm-up 1000m Row 10 Overhead Squats 10 Snatch Balances 10 Strict Pull-ups 10 Strict Dips -Roll Lats and Chest -Stretch Lats and Chest Oly 1. Snatch Balance 2-2-2-2 @80% 2. Heaving Snatch Balance 1-1-1-1- Working to a Max Load WOD (25 Minute Cap) Row 1,000 meters 30 Dips 30 Sumo Deadlift High-pulls (75,55) 30 Handstand […]
Warm-up 7 Strict Toes to Bar 30 Double Unders 7 Strict T2B 20 Air Squats 7 Strict T2B 30 Double Unders -Adductor and Abductor rolling. I minute/muscle (4 Minutes total) -1 Minute quad stretch each side Strength 5 Rounds 5 Back Squats Rest 1 Minute 1 Front Squat Rest 90 Seconds Warm-up to find an […]
Floaters Weightlifting Every 90 seconds, for 15 minutes (10 sets): Clean + Front Squat @ 90% of your 1-RM Clean WOD Credit Invictus Gymnastics/Conditioning ARMAP 20 of: 200 Double unders 100 Air Squats 80 Burpees 60 Wall Balls, 20/14 40 TTB 20 Strict HSPU 10 Muscle ups WOD Credit- CompTrain
Double Under Seminar with Jump N’ Rope: Sunday, October 19th Do you cringe whenever you see double unders in a workout? Or perhaps you’re just looking to refine your jump roping technique? We have the solution! Join us for a 2-hour seminar dedicated to jumping rope led by Molly Metz. Molly is a 5-time World […]
This is time sensitive!! Metro FitnessWave offers a service that measures body fat through underwater weighing. This is a great compliment to the Paleo Challenge. For a 1 time test the cost is $60.00/person. For a pre and post test before and after the challenge the cost is $100.00. In order to get the […]
Ever get the craving for something a little sweet but don’t wanna ruin your paleo diet?! Check out one of our very own members paleo creations called “Sinfully Paleo” here. Speaking from experience, her chocolate chip cookies are to DIE for!!! Contact via Facebook or email her at [email protected]. Just a reminder: Endurance Class will […]