Warm-up /Conditioning EMOM10 12/10 Calories Bike or 15/12 Calories Ski erg Strength Overhead Squat 10-8-6-4-2 (70-75-80-85-90%) WOD (28 mins) 3 Rounds Every 2 minutes complete: Max Unbroken sets of the following exercises: 1. Chest to Bar Pull-ups 2. Double Unders 3. Kipping Hanstand Push-ups 4. Wallballs 30,20 5. Rest Open- 20,14 *you can start over […]
Warm-up Run 1 Loop 10 Burpee Step Ups 20 Bandy Good Mornings 10 Burpee Box Jumps 20 Bandy Pull Aparts Strength 1. Romanian Deadlift 7-7-7-7 @ 50% Max Conventional DL -Slow and Controlled 2. Bench Press 5-5-5-5 @ 80% -Alternate between the 2 movements (Super Set) WOD “Wood” 5 Rounds Run 400 meters 10 Burpee […]
Warm-up With class Strength Work up to Max Weight for the Complex 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Split Jerk WOD 3 Rounds 500m Row 15 Clean and Jerks (135,95) Post WOD Strength For 15 Minutes Min 1- 3 Back Squats @85% Min 2- 7/5 Strict C2B pull-ups Min 3- […]
Warm-up With class Partner WOD Run 1 Mile with a Sandbag Switching every 200m 60 Partner Wallballs 200 Double Unders as a team 40 Synchronized Burpees 200 Double Unders as a Team 60 Partner Wallballs Run 1 Mile Switching every 200m *You are running the mile side by side with your partner. Switching approximately every […]
Warm-up 30 cals bike 100 dubs Strength For 18 Minutes Minute 1- 5 Back Squats @80% Minute 2- 3 Push-press@85% Minute 3- Rest WOD 20/15 Calorie Bike 20 GHD Sit-ups 40 Double Unders 4/3 Legless Rope Climbs 20/15 Calorie Bike 20 GHD Sit-ups 40 Double Unders 3/2 Legless Rope Climbs 20/15 Calorie Bike 20 GHD […]
Warm-up 1 round of the WOD 3 ohs, 3 snatch balances, 3 sots press 1 snatch from each position add weight and repeat until you can no longer complete the sots press Oly EMOM1-5 3-Position Snatch -High Hang -Mid-hang Full Stall -Floor Min 6- Rest EMOM7-11 2-Position Snatch -Mid-hang Full Stall -Floor Min 12- Rest […]
Warm-up Run 600m warm up the movements for the skills EMOM Skills EMOM EMOM20 1. 20 Double Unders +5 triple unders or 5 attempts 2. 10 Alternating Pistols (over-head lockout with barbell if able) 3. Strict Muscle-ups 3-5 reps 4. 25 foot handstand walk. For those who are gymnasty, add obstacles. *If you are working […]
Warm-up With General Class Strength Front Squat 2-2-2-2-2 – Between sets complete 10 Weighted step-ups on each leg. Use a smaller box if your knee is higher than your hip WOD EMOM12 7 Thrusters (95,65) 7 Box Jumps 7 Toes to Bar Ca$hout Tabata sit-ups -Plank hold during 10s Rest