Outdoors Primarily – Unless Cold & Dark Warm Up 10 – 8 – 6 -DB Lunges with reach (Each Side) -Sotts Press w/PVC or BB -DB High Pull (Each Side) -Explosive Single Leg Step Up (Each Side) Strength E2MOM12 1 Power Snatch 1 Squat Snatch 1 Overhead Squat **Hands stay on the Bar WOD 40 […]
Outdoors Primarily Unless Cold & Dark Warm Up 200M Run Then 2 Rounds -10 KB High Pulls (each side) -10 Single Arm Russian Swing Alternating (each side) -10 KB Push Press (each side) Accessory EMOM8 Banded Side Steps Banded Monster Walk Banded Pull-Apart Banded Russain Swing Banded Pull-aparts should only be about 40s in order […]
Indoors Primarily- Cold Weather Expected Warm-up 4 Rounds 5 BB Thrusters 5 Bar Facing Burpees 5 Bent Over Rows 30 Double Unders Mobility Calf rolling and Stretching Lat Rolling and Stretching Quad Stretch HERO WOD “Joe” 10 Rounds 10 Thrusters 95|65 10 Bar facing burpees 10 Pull-ups 57 Double unders Joe Lengel Jr., 57, […]
Indoors Primarily Warm Up Bike Tabata at increasing intensities: Rnd 1: 40-50 RPM Rnd 2: 45-55 RPM Rnd 3: 50-60 RPM Rnd 4: 55-65 RPM Rnd 5: 60-70 RPM Rnd 6: 65-75 RPM Rnd 7: 70-80 RPM Rnd 8: All out sprint!! **If at any time you hit a point where you can’t maintain the […]
Outdoors Primarily Unless Dark & Cold Warm-up In Your Square 2 Rounds 40s on|10 s off -Bear Crawl Front to Back -Side to Side Shuffle Touch -Side Grasshoppers -Broad Jump Burpee Turn Around Mobility Chest Rolling Banded Chest Stretch Strength E2MOM14* 1 Push-Press 2 Push-jerks *Build as you go WOD 15 Minute AMRAP 15|12 Cal […]
Outdoors Primarily unless Raining Warm Up Coach’s Choice Strength E2MOM12 Hang Power Clean 3 Reps WOD 3 Rounds 20 Box Jumps 24|20 30 Kettlebell Swings 1.5|1 40 Sit-ups Level 2- 1|0.75 Level 1- 0.75|0.5
We’d like to take a minute to honor our dear friend Pat Padgett who we lost 5 years ago today. Pat fought a long and hard battle with an aggressive form of throat and mouth cancer that he was diagnosed with in June of 2014. Despite everything, Pat fought through his pain and lived the […]
Indoors Primarily Warm Up 2 Rounds -20 Seated Heel Taps Up/Over Med Ball -10 Seated Single Arm Med Ball Press Right Side -10 Med Ball Front Squat with 2 second pause at the bottom -10 Seated Single Arm Med Ball Press Left Side -100 Singles (Round 2 50 Double Unders or 100 Singles) Rig Warm […]
Indoors Primarily Warm Up 500M Row Then With Sliders 2 Rounds :30 Work/:10 Rest and Switch -Glute Bridges -Push-Up with Press Overhead Right Side -Reverse Lunge Right Side -Push-Up with Press Out Left Side -Reverse Lunge Left Side -V-Ups or Knee Tucks Strength EMOM14 Odd Minutes Deadlift 3 Reps @70% 3 Reps @75% 2 Reps […]
Indoors Primarily Warm Up 12|9 Cal Bike (sub 200m Run) 40 Hollow Rocks 12|9 Cal Bike 30 Air Squats 12|9 Cal Bike 20 Scap Push Ups 12|9 Cal Bike 10 Front Squats Accessory EMOM 10 Odd: 45s PVC Pull Downs* Even: On the rings Is, Ys, Ts – 5 Reps of each** *Can sub with […]