Warm-up With general class Strength Establish a 1 RM Back Squat WOD In 20 mins Run 1 mile Then in remaining time complete an ascending AMRAP: 3 Thrusters (95, 65) 3 Burpee Lateral Jumps 3 Pull Ups 6 Thrusters 6 Burpee Lateral Jumps 6 Pull Ups 9 Thursters 9 Burpee Lateral Jumps 9 Pull ups, […]
Warm-up Partner A: 25 Cal Bike B: World’s Greatest Stretch Switch A: 20 GHD Sit Ups B: Supermans Switch A: 10 Banded MUP Transitions 8: PVC Pass Throughs Switch Warm Up Snatch Snatch Speed Ladder *Must be a squat snatch -Choose your starting weight and increase by 10lbs every 2 minutes 0:00-2:00- 6 Reps 2:00-4:00- […]
FLOATER WOD Every minute on the minute for 12 minutes 3 Clean and Jerks 30 Double Unders *For every round missed run 400m Games- 185, 135 Regional- 165,115 Open- 155,105
Warm-up With general class WOD 5 rounds 20 Deadlifts (185,125) 200m Run 20 Push-ups 250m Row Rest 1 Minute *intervals should be no longer than 5 minutes in duration. if your first round takes you longer scale reps and/or distance ADV- 30 push ups
MOBLOKO Mobility Kit – $20 off – “SOUTHIE1” Coached competitor class will be at 530am and 5pm going forward on Fridays. Warm-up With General Class Skill Bar Muscle-ups Strength Front Squat 3-3-3-3-3 WOD “Mobloko” 8 Minute AMRAP 30 Chest to bar pull-ups 25 Thrusters (115/75) 20 Chest to Bar Pull-ups 15 Thrusters 10 Bar Muscle-ups 5 […]
In an effort to get everyone training together at the same time, we will be reducing the number of competitor coached classes. Tuesdays will always be with class unless otherwise noted. Monday, Wed and Friday AMs at 530am will remain competitor coached classes. Monday, Wednesday nights at 6pm and Fridays at 5pm will be the […]
Competitors separate from general class today Warm-up Alternating Tabata Strict Pull Ups Air Squats Then 10 slow reps of squat therapy for quality Spend 5 mins mobilizing hips & overhead position Strength Back Squat 3-3-3-3 WOD Double Alternating Tabata 1. Ring Muscle-ups 2. Front Squats (165,115) Rest 4 Minutes Double Alternating Tabta 1. Handstand Push-ups […]
Competitors with general classes today at 9am and 10am. Tuesday, this week only, Competitors will have a separate WOD from class. U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on […]
Floater 4 Rounds 25 Calories on Assault Bike 20 Wall Balls (30,20) 15 Burpee Box Jumps
