Primarily Outdoors – Parking Lot will be used for Fitness Warm-up 400m Run 15 Air squats 10 Burps 5 Muscle cleans – high hang 300m Run 15 Block and twists 10 Push ups 5 Muscle cleans – mid hang 200m Run 15 Back squats 10 Burpees 5 Muscle cleans – mid shin Mobility Quad Mash […]
Primarily Indoors Warm-up 1 Min @ Each Station -Bike 70% -Single Leg Deadlift R -Bike 80% -Single leg Deadlift L -Bike 90% -Muscle Snatch Mobility Hamstring Stretch with Band (contract then release) Lat/tricep Stretch with Band Strength 1. E2MOM8 Banded RDL 10 Reps Rest 3 Minutes between to load barbell 2. E2MOM8 Deadlift- 3 Reps […]
Outdoors Primarily – Parking Lot will be used for Fitness Warm Up Coaches Choice 10th Annual Mother’s Day WOD “Mother Crusher” 800m Run 50 Wall Balls or Empty Barbell Thrusters 45|35 400m Run 50 Double Unders 200m Run 50 Sit-ups 100m Walking Lunges 50 Sit-ups 200m Run 50 Double Unders 400m Run 50 Wall Balls […]
Primarily Indoors Warm-up 10 – 8 – 6* -Toes To Kettlebell -Single Arm KB Floor Press in Hollow Position** -KB Bulgarian Split Squat** *Start Each Round with 15|12 Cal Bike ** Each Side WOD Tabata- 20s work:10s Rest x 8 Rest 1 Min Between Movements Bike Kettlebell Swings 2|1.5 Box Jumps 27|24 Toes to Bar […]
Primarily Indoors Warm-up 2 Rounds 15/12 Calorie Row 5 Pike Ups on Rower 10 Supine BB Row* 10 Strict Press with Feet in Landing position for Jerk *Add Weight Round Two Strength E2MOM14 Split Jerk 1. 3 Reps 2. 3 Reps 3. 2 Reps 4. 2 Reps 5. 1 Rep 6. 1 Rep 7. 1 […]
Primarily Outdoors – Please do not park in the lot Warm-up Every 90 Seconds -100M Run Then AMRAP Prison Burpees* -100M Run Then AMRAP Narrow Stance Squat (Feet Together if able) -100M Run Then AMRAP Single Arm Renegade Row *Prison Burpees = 3 Push Ups in the middle of the Burpee. Midline 2 Rounds In […]
Primarily Indoors Due to Weather Warm-up 6 Mins of Jump Roping -On Coaches call drop the rope and complete either 5 Burpees, 10 Push Ups, 10 muscle cleans or 15 Air Squats Strength E2MOM12 3 Tempo Front Squats 31X1* *3s Negative, 1s Pause in the Bottom, Explode Up, 1s Pause at the Top WOD 5 […]
Primarily Indoors Warm-up 1:00 Bike Moderate Pace Half Tabata Bike 1:00 Bike Moderate Pace Then with Mini Bands 2 Rounds :40 Work/:20 Rest and Switch -Monster Walk -Glute Bridges -Pike Push-Ups with Band Around Wrists -Floor Angels (No Band) Skill Handstand Push-ups WOD *At 0:00 Complete “Diane” 21-15-9 Deadlifts 225|155 Handstand Push-ups* At 15:00 Complete […]
Outdoor Class Update! With the Outdoor mask mandate lifted we are starting up Outdoor classes again! Each week we will look ahead at the forecast and the warmer/dryer days we will plan for Outdoor Workouts. There will always be an option to complete the workout indoors, with masks on, but the class will primarily be […]
Straight Up Now Tell Me…..What is the benefit of Straight sets?! For your strength today we have 6 straight sets of 3 Deadlifts at 80%. This means we’re working close to our max and with the same weight for all 6 sets. Many times when we have an ascending strength programmed (increasing the weight as […]