Primarily Indoors We are running the Pair Up Throwdown during all classes today. You do not need a partner nor do you have to be officially registered to take part, just show up like it’s a normal class and have some fun. More info on the throwdown can be found through this link. The workout […]
Primarily Indoors Warm-up 20|13 Cal Bike -Then- 2 Rounds 40s On|10s Rest -Banded Lat Pull-Down -Banded High Pulls -Banded Hollow Rock -Bandy Press Mobility Banded Lat Stretch Banded Shoulder Stretch Strength E2MOM12 Split Jerk 2 Reps WOD E5MOM20 Each for Time 20|13 Calorie Bike 15 Toes to Bar 15 Power Cleans 135|95 20|13 Calorie Bike […]
Primarily Outdoors – Parking Lot will be used for Fitness Warm-up 400M Run -Then- 12 – 9 – 6 Front Squat* Push Ups Strict press Accessory Mini Bands – Static Hold at the Top ½ Tabatas (no rest between movements) 1. Glute Bridges 2. Clamshell R 3. Clamshell L 4. Glute Bridges* (again) 5. Arnold […]
Primarily Outdoors – Parking Lot will be used for Fitness Warm-up EMOM 6 20 Lateral Up|Overs 10 PVC Sotts Press* 5 Russian Swing + 5 American Swings *Round 2 Use BB if able -Then- 2 Rounds 5 Cuban Press 5 Reps Squat Therapy Mobility Thoracic Opening Strength EMOM5 1 Segment Snatch* *Full Pause Below the […]
Primarily Indoors Warm-up 25|20 Cals – moderate Then.. In 3 Mins 25|20 Cal Row -AMRAP- 9 Air Squats 3 Strict Press 3 Push Press 3 Push Jerks Mobility Quad Rolling Quad Stretch Strength E3MOM15 1. Back Squat – 5 Reps* 2. Max Effort Strict Pull-ups** 3. Rest * straight sets ** once you kip, are […]
Outdoors Primarily Warm Up Coaches Choice Strength E2MOM10 5 Tempo Single Arm Floor Press* 3-1-1-1 5 SA Bent over Rows* *each side, can use mb as upper back support for the press WOD 100|75 Calorie Bike E2MOM 8 Single Arm Devil’s Press 50|35 Level 2 – 40|25 Level 1 – 30|15 ADV – 70|50
Primarily Outdoors – Parking Lot will be used for Fitness Warm Up 200m Run 10 SL Good Mornings* 10 Bent Over Rows** 10 V-Ups 100 Singles *each side **1s pause at the top 5 Inchworms with an increased walk out WOD 800m Run 15 Deadlifts 225|155 50 Double Unders 30 Toes to Bar 600m Run […]
Primarily Outdoors – Parking Lot will be used for Fitness Warm-up 400M Run Then Every 90 Seconds 10 BB Front Rack Kneel To Stand Then AMRAP BB High Pull 20 Lateral Up/Overs Then AMRAP Front Rack SOTTS Press 10 Box Jump Overs Then AMRAP Muscle Clean Then with Long Band 2 Rounds :30 Work/:15 Rest […]
Primarily Indoors Warm-up 2 Rounds 250m Row -12 Scap HSPU Push Ups** -12 Bulgarian Split Squat R* -12 Bulgarian Split Squat L* -12 Plank Ups** *Foot on the Erg **Both feet on the Erg Midline Mash ½ Tabata 20s Hollow Rocks 10s Superman Static Hold Followed Immediately by ½ Tabata 20s Single Leg V-ups 10s […]
Primarily Outdoors – Parking Lot will be used for Fitness Warm-up 1 Min Single Unders 7 Windmills L 7 Windmills R 1 Min Single Leg* 7 KB Bottoms Up Press L 7 KB Bottoms Up Press R 1 Min Double Unders** 7 Box Step Ups L 7 Box Step Ups R 1 Min Double Unders** […]