Warm-up 1 min work, :20 rest Row for Cals Air squats – use wall or pole for squat therapy Burpees to target Strict pull ups Step ups on box Mobilize shoulders & overhead position Oly Split Jerk 3-3-3-3 Strength Overhead Squat 10-8-6-4-2 WOD 3 rounds of 1 Minute Work: 20s Rest -Row for Calories -Pistols […]
Warm-up 2 Rounds 21/18 Cal Bike 12 Barbell Front Squats 9 Barbell Thrusters 6 Strict TTB Spend 5 mins mobilizing hips & shoulders Strength 1. Front Squat 3-3-3-3 2. Push-press 2-2-2-2 3. Thruster 1-1-1 WOD (15 Minute Cap) 50/40 Assault Bike Buy-In 3 Rounds 7 Squat Cleans (205, 135) 21 Toes to Bar 50/40 Cal […]
Warm-up Run 1 loop 20 Bandy Pull aparts 10 Muscle Snatches 10 Overhead Squats 10 Snatch Balance *Repeat 5 reps of each barbell movement with a little weight Mobilize shoulders & t-spine Oly Snatch Balance 2-2-1-1-1 Benchmark (10 Minute Cap) “Isabel” 30 Snatches for Time (135,95) WOD 2 (15 minutes) 3 Rounds 200m Run 20 […]
Floater 1 minute of hang squat cleans, 45/35-lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45-lb. dumbbells 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 45/35-lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars
Warm-up 10-8-6-4-2 Light Goblet squat Push-up -Spend 5 minutes working on upper thoracic and shoulder rolling/stretching Strength EMOM18 Min 1- Squat Clean- 2 Reps Min 2- Push-Jerk 2 Reps Min 3- Rest WOD 21 thrusters (95,65) 3 legless rope climbs 15 thrusters 2 legless rope climbs 9 thrusters 1 legless rope climb Regional/Open- 4-3-2 […]
Warm-up 800m Run 5 Strict Pull-ups 10 Push-ups 15 BB goodmornings Gymnastics 3 Rounds 20 Toes to Bar 50ft Handstand Walk Strength- SuperSet 1. Bench Press 5-5-5-5 2. Bent Over Row 5-5-5-5 WOD 2 Rounds 21/15 Strict Handstand Push-ups 21 Deadlifts (275,185) 800m Run Rest 3 Minutes Open- (225,155), 15,10
Warm-up With General Class Strength Every Minute on The Minute for 10 Minutes 2-Position Snatch -High Hang -Floor Rest 3 Minutes EMOM3 1 Snatch from floor Level 1- Power Snatch WOD (20 Minute Hard Cap) 30-20-10 Box Jumps (27,24) Overhead Squats (115, 80) Level 2- (95. 65), (24,20) Level 1 (65, 45), (24,20) – Coaches […]
Strength For 20 Minutes Minute 1- 5 Back Squats Minute 2- Rest Minute 3- 1 Front Squat Minute 4- Rest -The weight is to remain the same for the back squat and the front squat per rotation. The weight should be 75-80% of your 1RM Back Squat. WOD 15 Musle-ups 30 Power Cleans (165,110) 12 […]
In-House Throwdown After-Party / Summer Kick-Off Party THIS Saturday! Our very own Dave Ferrando has graciously invited us all to celebrate the In-House Throwdown and the beginning of warmer weather at his bar, Causeway Restaurant & Bar, this Saturday night at 7pm! Causeway is an awesome spot located just across the street from the TD […]
Warm-up 30/20 calorie row 5 wall climbs 10 strict pull ups 15 strict dips 30/20 cal bike Strength Back Squat 2-2-2-2-2 -Between sets complete 2/1 legless rope climb WOD 3 Rounds 30/20 Calorie Row 10 Strict Handstand Push-ups 10 Bar Muscle-ups 30/20 Calorie Bike Rest 1 Minute