Indoors Primarily Warm Up 2 Rounds 1:00 each station/no rest -Banded Hollow Rocks -Push-Ups with Feet On Box -Banded Double External Rotation Skill/Accessory EMOM6 Odd – 30s Muup Transitions Even – 30s Static Iso Ring Row Hold or dead hang ADV – Strict MuUps or Strict Chest 2 Rings, 30s chin over ring hold Rest […]
Indoors Primarily Warm Up 3 Rounds 20 Toe Taps on MB 15 MB Squats 10 Single Leg MB Deadlift (ea) 5 Prison Burpees (3|2 Push Ups for each Burpee) Mobility Quad Rolling Accessory 2 Rounds 40s Work/ 10s Rest 1. Static Mini Band Squat Hold 2. Mini Band Glute Bridges- Ball Behind Back 3. Russain […]
Outdoors Primarily – Sandbags in stations, come inside for toes to Bar Warm Up Run a 200 with a sandbag 50 Double Unders or 100 Singles 10 Sotts Press 40 Mountain Climbers 10 Overhead Squats (with a 1 second pause in the bottom) 30 Jumping Jacks 10 V Ups 20 Scap Push Ups 10 High […]
Outside Primarily- Unless Raining Warm-up 2 Rounds :45 Work/:15 Rest and switch -Kneel To Stand With one or two KBs in front rack position -Moon To Sky -Waiter’s Walk with one arm locked out overhead and one KB in Front Rack Right Side -Waiter’s Walk Left Side Strength EMOM10 Front Squat 3 Reps 31×1* *3 […]
Indoors Primarily Warm Up Coaches Choice Mobility Chest Rolling and Stretching Strength E2MOM12 Bent Over Row 5 Reps WOD 30|22 Calorie Bike Then 3 Rounds 14 Deadlifts 135|95 7 Front Squats Then 30|22Calorie Bike Level 2- 115|75 Level 1- 95|55 ADV – 40|30 Bike, 155|105 Schwinn Bike WOD 45|33 Calorie Bike Then 3 Rounds 14 […]
Carly will be hosting Complimentary 15 minute Physical Therapy Screenings this morning at 740, 845, 9, 920, 940am. Sign up through our google sheet link below or email [email protected] Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, […]
Indoors Primarily Warm Up 2 Rounds 40s on 10s off Med Ball Thrusters MB Active Hug Squat Hold MB Hamstring Curls ½ Kneeling Reverse Cross Chops left ½ Kneeling Reverse Cross Chops right Mobility Quad Rolling Couch Stretch Strength E2MOM12 Back Squat 3 Reps WOD 60/50 Calorie Row 50 Wall Balls 40/30 Calorie Row 30 […]
Outdoors Primarily Warm Up 6:00 AMRAP 200M Run 10 Single Arm DB High Pull 10 Single Arm DB Thruster 100M DB Carry Accessory 40s work/ 10s Rest x2 With Mini Band: 1. Hollow Hold Pull-over with DB* 2. DB Glute Bridges 3. Bicycle Abs 4. Push Up Walk** * band around the calves for an […]
Indoors Primarily Warm Up 15 Burps With a Band 15-12-9 Deadlift Push Ups Bent Over Row Then 15 Burps Mobility Hamstring Stretching Lat Stretching Accessory EMOM10 Odd – Banded RDL- 10 Reps (empty bar, use more banded resistance before adding load if it isn’t enough) Even – Bandy Pull- Aparts 10-15 Reps WOD 8 Rounds […]
Outdoors Primarily Warm Up :30 work/:10 Rest -Lateral Up/Overs -Strict Press -BB High Pull From Mid Hang -BB Front Squat with 2 second pause :30 Rest 1:00 of Each no rest -Box Jumps with Step Over -Push Press with 5 Second Pause in overhead position -BB Muscle Clean -BB Thruster Mobility Box Stretching Calf and […]