Warm-up Sandbag Skills Strength Every 2 Minutes for 14 minutes: 2 Bear Complexes -Power Clean -Front Squat -Shoulder to Overhead -Back Squat – Shoulder to Overhead Showdown WOD 1 “Heavy Sack” 535m Sandbag Run (48, 36) 40 Hang Power Cleans (115, 75) 535 Run (no sandbag) 20 Thrusters (115, 75) 20 Sandbag Over the Shoulder […]
Warm-up Burpee Breakdown Overhead mobility Tricep mobility Skill Handstand Hold Handstand Push-up WOD – 12 minute Cap “Bruised Ego” 60/50 Calorie Row 30 Handstand Push Ups 60/50 Calorie Row Intermediate- 30 Push-ups ADV- 10 Strict Deficit Hand-stand Push Ups (3.25″/2″) 20 Deficit Handstand Push Ups (3.25″/2″) 5 minute Rest WOD 2 Every 3 Minutes for […]
Warm-up 9-6-3 Burpee Lateral Jumps Front Squat w/ Pause Bent Over Rows x 2 Strength EMOM16 Odd- Box Squat– 3 Reps Even- Strict Pull-ups- 5 Reps ADV- 3/2 Weighted kipping muscle ups (20/10) or Strict Muscle-ups WOD 21-15-9 Front Squat (135,95) Burpee Lateral Jumps Chest to Bar Pull-ups ADV – Axle Bar Extra Work: Tabata […]
Warm-up Quick Dynamic Hamstring opening THEN 200m Shuttle Runs Mobility Calves and Hamstrings WOD For Time: 30 Clean and Jerks (155,105) 300 Double Unders Every 4 minutes Run 1 loop (535m), starting at 3-2-1 go! 0:00 4:00 8:00 12:00 …….. Break up the Reps however you would like. Go in with a plan! ADV- 185,125 […]
Warm-up BCBS Line Warm Up Midline Alternating Tabata Hollow Rocks Superman’s or Superman Rocks WOD 3 Rounds 1000m Row 30 Wallballs 15 Deadlifts (275,185) 15 Box Jumps (30,24) -60/50Calorie on the bike sub -1000m ski erg sub Extra Work 10 Minute AMRAP 10 L pull-ups 20 GHD Sit-ups 50 ft Handstand Walk -sub a 25 […]
Warm-up Extra Work or With Class Mobility Shoulder Rolling Thoracic spine Chest Lats Partner WOD 1 12 Minute AMRAP Partner Cindy 5 Pull-ups 10 Push-ups 15 Air Squats ADV – Strict or vest Rest 3 Minutes Partner WOD 2 12 Minute AMRAP 12/10 Calorie Row 6 Burpee Over the Rower Extra WORK Minute 0:00-4:00 10 […]
Warm-up Extra Work or With Class Strength Front Squat 3-3-3-3-3 WOD 4 Rounds 15 Box Jump Overs (27/24) 12 Toes to Bar 9 Squat Clean Thrusters (115,75) Extra Work 50/40 Calorie Ski 20/15 Burpee Ring Muscle-ups 50/40 Calorie Bike