Primarily Outdoors Warm Up Partner Up! P1 – 12|10 Cal Bike P2 – Muscle Clean Switch -Then- :30 Synchro Burpees P1 – 12|10 Cal Bike P2 – Zombie Squat Switch -Then- :30 Synchro Burpees P1 – 12|10 Cal Bike P2 – Inchworms With Hip Stretch Switch -Then- :30 Synchro Burpees Partner WOD 3 Rounds 4 […]
Primarily Outdoors Warm-Up Run 400m 20 PVC Pass Throughs Run 300m 15 Snatch Grip Behind Neck PVC Press Run 200m 10 PVC Overhead Squats Benchmark WOD “Nancy” 5 Rounds 400m Run 15 Overhead Squats 95|65 Level 2- 75|55 Level 1- 55|35 Cashout 30 Single Leg Jack Knives 30 Sit-ups 30 Hollow Rocks Repeat with 20 […]
Primarily Indoors Warm-up 12 Lateral Up/Overs 12 Suitcase Deadlift 12 DB High Pull 10 Burpee 10 Romanian Deadlift 10 DB Muscle Snatch 8 Box Jumps 8 BB Deadlift 8 Devil’s Press Strength E2MOM12 Deadlift 3 Reps Start at 75% of your 1RM and climb in load WOD Ascending AMRAP 12 4 Single Arm Devil’s Press […]
Primarily Indoors Warm-up 1 Mile Bike -Then- AMRAP 2 x 3 1 – .3 Mile Bike AMRAP Prison Squat 2 – .3 Mile Bike AMRAP BB High Pull* 3 – .3 Mile Bike AMRAP Strict Press *Rotate Through Positions -Then- 2 Rounds P1 – Is, Ys, Ts, Ws* P2 – Squat Therapy *Use Change Plates […]
Primarily Indoors Warm-up 2 Rounds :40 Work| :10 Rest 1. SA Push Up with a press out 2. Slider plank knee tuck twist 3. Body Saw 4. Inverted V Up* 5. Slider arm circles SA movements – switch sides in round 2 *Can scale to tuck ups Pull Up Bar Warm Up :30 Dead Hang […]
Primarily Indoors – WOD can be completed outdoors during cooler class times. Warm-up 250m Row 20 Banded Glute Bridges with feet on the Erg 10 Push Ups* 250m Row 20 Banded Side Steps 10 Pike Ups on Rower 250m Row 20 Banded Monster Walks 10 Hamstring Curls – Feet on Seat *band around the wrists, […]
Primarily Outdoors Warm Up Coaches Choice Strength E2MOM12 Hang Power Clean 1. 3 Reps 2. 3 Reps 3. 3 Reps 4. 2 Reps 5. 2 Reps 6. 2 Reps WOD AMRAP 13 20 Sit-ups 15 Box Jumps 10 Single Arm Hang Clean and Jerks (5 Each side) 50|35 Level 2 – 40|25 Level 1 – […]
Barbell Club – Oly & Pump – Beginning TODAY! From 11AM – 12PM Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts? Or are you simply looking for a quick pump? In either case this class is an excellent addition to your weekly routine. […]
Primarily Indoors Warm-Up P1 – 15|12 Cal Bike P2 – Snatch High Pull -Switch- P1 – 15|12 Cal Bike P2 – Rope Knee Raises* -Switch- P1 – 15|12 Cal Bike P2 – Scap Push-Up** -Switch- *Try A few reps getting your feet to hands **ADV – Hand Stand Scap Push-Up Strength E2MOM12 Power Snatch – […]
Primarily Indoors Warm-up 500m Row Then 2 Rounds -10 Low to High Kneeling MB Cross Chops (per side) -20 Bandy Side Steps w/ Legs Completely Straight (per side) -10 Banded Glute Bridges Accessory 10:00 EMOM 1. 10 Barbell Glute Bridges with medball for back support 2. 10 Single Leg Deadlifts with wall support* *5 Per […]
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