Oly/Pump tonight and every Tuesday night @ 7pm Warm-up 200m Run 3 Rounds 5 Box Jumps 5 KB Swings 5 Push Ups Partner Strength With a Partner* Power Clean and Jerk Min 1-3: 12 Reps @ 75% Min 4-6: 10 Reps + 10|5lbs Min 7-9: 8 Reps + 10|5lbs Min 10-12: 6 Reps + 10|5lbs […]
Warm-Up 1 Min of Each -Singles -Tempo Front Squats 3-1-X-1 -Burps -Double Unders -Tempo Push Press 3-1-X-1 -Burpee Lat Jumps Mobility Calf Rolling Quad Rolling Strength EMOM10 Front Squat 1 Rep 1. 75% 2. 80% 3. 80% 4. 80% 5. 85% 6. 85% 7. 85% 8. 90% 9. 90% 10. 90% WOD – 20 Min […]
Warm-Up 30|20 Cal Assault Bike* -Then- 2 Rounds 8 Dive bombers 10 Sit Ups 8 Scap Push Ups 80 Singles* *Rd 2 – 40 Dubs *Increase pace every 5 Cal Schwinn – 45|30 Cal Strength E2MOM12 Bench Press 3 Reps (If there are not enough benches use boxes, or complete a floor press) WOD EMOM12 […]
Warm-up In 90 seconds 1. 100M Run AMRAP Pull To Stand 2. 100M Run AMRAP Shoulder Activators 3. 100M Run AMRAP Deficit Reverse Lunges Off Plate -Then- 2 Rounds With Mini Bands -5 Arnold Press -10 Superman with band around wrists -5 Wall Angels – No Band Background: U.S. Army First Lieutenant Ashley White, 24, […]
Primarily Indoors Warm-Up Grab a med ball and Partner Up! 6:00 Med Ball Drills -Chest Pass -Sumo Toss -Soccer Throw -Seated Side Toss -Sit-Up Toss -Burpee Toss Mobility Hamstring/Calf Stretch Strength E2MOM12 Overhead Squat 2 Reps WOD 45 Deadlifts 135|95 30 Wall Balls 15 Snatches 135|95 30 Wall Balls 45 Deadlifts RX+ – 155|105 Level […]
Primarily Indoors Warm-up 30|20 Cal Row -Then- 2 Rounds 3:00 On| 1:00 Off 10 Russian Swings 200m Run 10 Sit Ups Max Cal Row Mobility Forearm Rolling Accessory 3 Rounds 5 Arm Bar Stretch 4 Turkish Sit-up 3 Turkish Get-up *Reps are for each side WOD (30 minute Cap) In 4 Minutes Complete 15 Kettlebell […]
Primarily Indoors Warm-up 5:00 Dynamic Drills Through The Boxes -Then- 3 Rounds 30s On|10s Off -SA Dead hang Right Side -Front Squat -SA Dead hang Left Side -Strict Press Strength E2MOM12 Split Jerk 2 @ 80% 2 @ 85% 2 @ 90% 1 @ 95% 1 @100% 1 @102% WOD 15-12-9-12-15 Pull-ups* Thruster 95|65 Box […]
Primarily Indoors Oly/Pump tonight and every Tuesday night @ 7pm Moving Forward Warm-up 2 Rounds 1 Minute at Each Station Bike Jump Rope* Burps** Inchworms with a Push Up *Singles the first round, doubles the 2nd **Burpees the 2nd Round Accessory EMOM10 ODD – Weighted Strict Pull Up – 3 Reps Even – Weighted Dip […]
Primarily Indoors Warm-Up Grab a PVC & a barbell With a PVC Pipe or Barbell when able.. 2 Rounds 40s On 10s Off -Plank Up and Overs -Elbows high to Front Rack* -Front Squat Bottom Hold -PVC Jackknives -Squat Jumps Over the Barbell/PVC *Use a barbell when able and work on speed of the elbows […]
Primarily Indoors Warm-Up 3 Rounds** 250m Row* 5 Strict Press 5 Push Press 5 Push Jerk 250m Ski 10 Lunges Strength E2MOM12 Strict Press 5 Reps- Straight Sets WOD 2 Rounds 500m Row 20 Shoulder to Overhead 115|75 500m Ski 20 Back Rack Lunges Rest 2 Minutes Level 2- 95|65 Level 1- 75|45 ADV- 135|95