Indoor/Outdoor Warm Up 200M Run Then 2 Rounds 10 Reps of Each Banded Deadlift Banded High Pull Banded Pull Apart Banded Front Squat Mobility Lat Rolling and Stretching Midline Madness 1 Round 1 Minute L-Sit Hang or Knee Up Hang :10s rest 1 Minute of L-Ups or Knee Ups :10s Rest 1 Minute Flutter Kicks […]
Outdoors Primarily Warm Up Rolling Rowers *Burpee penalty per meter above or below 100m 🙂 -Then- 2 Rounds :30 work| :10 rest -SA Muscle Clean + Press -Dive Bomber Push Ups -BB Muscle Snatches* -Samson Stretch *High hang Rd 1, Mid Hang Rd 2 Strength E2MOM12 2 Position Snatch -High Hang -Mid Hang WOD 6 […]
Outdoors Primarily Warm-up 2 Rounds 5 KB Strict Press* 10 KB Step Ups* 5 KB Push Press** 10 Box Jumps Overs 10 KB Swings 10 Box Jump Overs *each side **each side with a 3 second negative Mobility Shoulder Rolling Strength EMOM5 Strict Press 2 Reps Rest 1 Minute E2MOM8 Push-Press 3 Reps WOD 40 […]
Outdoors Primarily Warm Up Coaches Choice Strength EMOM10 1 Power Clean WOD (15 minute cap) 4 Rounds 400m Run 15 Deadlifts 205|135 Level 2- 165|115 Level 1- 135|85 ADV – 225|155
Indoors likely due to Rain, Outdoors if dry Warm-up 25/18 Calorie Bike Then With Mini Band 2 Rounds 1:00 Work/No Rest -Front Squat -Bear Crawl -Arnold Press -Banded Superman Mobility Hamstring Rolling/Stretching WOD E6MOM30 10 Front Squats * Add 20/10lbs each Round 15 Burpee Lateral Jumps 25|18 Bike 135|155|175|195|205 95|105|115|125|135 Schwinn Bike – 37|27, L2-30|22, […]
Outdoors Primarily Warm Up :30 Singles :30 DB Muscle Snatch Left Side :30 Singles :30 DB Muscle Snatch Right Side :30 Rest :30 Double Unders or Attempts :30 Behind The Neck Snatch Grip BB Press :30 Double Unders or Attempts :30 Behind The Neck Snatch Grip Push Press :30 Rest :30 Double Unders or Attempts […]
Rain- Indoors Primarily Warm Up 30/25 Calorie Row if outside run one loop Then with Medball 2 Rounds -5 Deathmarch (from back of square to front is one rep) -10 Glute Bridge w/Feet on Med Ball -10 Toes To Medball -10 Med Ball Thruster Mobility Hamstring and Glute Rolling Strength E2MOM14 Deadlift 3 Reps WOD […]
Outdoor Primarily Unless Raining – AM Rain in Forecast Warm Up 2 Rounds :40 on/:10 rest -Toe Taps on KB -Uneven Push Up -Weighted Hollow Rock -KB Plank Drag -KB Bent Over Row (Round 1 Right side/Round 2 Left) Mobility Using the Box Calf Stretch Pigeon Stretch Chest Stretch Accessory 10-8-6-4-2 (Each Arm) SA Kettlebell […]
Indoors Primarily Warm Up Alt Tabata 1 1. Burpees 2. Lunges 1:00 Rest Alt Tabata 2 1. Bike or Mountain Climbers 2. Curtsy Squat Strength E2MOM 12 Front Squat 3 Reps 2 Reps 2 Reps 1 Rep 1 Rep 1 Rep MOD Strength E2MOM 12 Front Squat 3 Reps 2 Reps 2 Reps 1 Rep […]
Happy Columbus Day! We will be running a normal schedule today. We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class. If you are participating in the nutrition challenge but unable to make it to class today, please during Open […]