Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave that the gym is located on . Indoors/Outdoors Warm Up 1min each station Single tap jumps no rope Muscle Cleans Hip turnover drill Strict Press Double tap jumps no rope […]
Outdoors Primarily Warm-up 2 Rounds 1:00 Work/No Rest -Burpee Step Ups* -DB Deathmarch -Alternating Single Arm DB Push-Up to Renegade Row -Box TouchDowns (alternate every 5)** *Round 2 Burpee Box Jumps **Round 2 Add Weight if possible Strength E2MOM12 Reverse Lunge 5 Reps Each Side WOD 20 Burpees 30 SA Snatches 50|35 40 Box Jumps […]
Outdoors Primarily Warm Up Coaches Choice Mobility Trap Smash Strength EMOM12 Single Leg Deadlift Odd- 5 Reps Right Leg Even- 5 Reps Left Leg WOD In 15 Minutes Complete: 800m Run Then, 15 Sumo Deadlift High Pull 75|55 15 Shoulder to Overhead 75|55 30 Air Squats Level 2- 65|45 Level 1 – 55|35
Indoors/Outdoors Warm-up 400M Run Then 2 Rounds :30 Work/:10 Rest and Rotate -BB Windshield Wipers -Squat Morning -Single Unders (Round 2 Double Unders) -Eccentric Hollow Holds Double WOD 10 Minute Cap 3 Rounds 10 Sandbag Over the Shoulder 140|90** 20 Toes to Bar* 40 Double Unders Rest and Sanitize 10 Minutes 10 Minute Cap 600m […]
Outdoors Primarily Warm Up Grab a lighter and heavier KB 2 Rounds :40 Work/:10 Rest -Burpee Over The KB -Suitcase Deadlift Right Side (moderate to heavy KB) -Waiter’s Walk Around Box Right Side (light to Moderate KB) -Suitcase Deadlift Left Side -Waiter’s Walk Around Box Left Side Skill Kettlebell Clean and Jerk Mobility Shoulder and […]
Indoors Primarily Warm Up 4 Rounds :20 Work/:10 Active Rest -BB Bent Over Rows -Static Hold BO Row At The top :30 Rest 4 Rounds :20 Work/:10 Active Rest -Front Squat With BB/Alternate With Back Squat -Squat Hold :30 Rest 4 Rounds :20 Work/:10 Active Rest -Prone Swimmers -Superman Hold Mobility Quad Rolling Lat Rolling […]
Indoors/Outdoors Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on tonight from 5-7:40. Sign up through our google sheet link on the blog 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, […]
Outdoors Primarily Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Wednesday night from 5-7:40. Sign up through our google sheet link on the blog 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 […]
Outdoors Primarily Warm-up 2 rounds 50s work| :10s rest With a Plate 45|25 -Muscle Clean to Overhead Press -Seated Leg Raises Over a Standing Plate -Plate Hug Squat -Glute Bridge with Plate on Hips -Deadbug with Arms Extended Plate hold Accessory 2 Rounds 1 Minute Each Station Banded Good Mornings Banded Monster Walks Banded Side […]
Outdoors Primarily Warm Up Run 1 Loop Then… 12-9-6-3 Single Leg Deadlift (each leg) Burpees SA DB High Pulls* *Shrug, keep elbow high and outside & dumbbell close to the chest Mobility Block and Twists Thoracic Spine Roll w/ DB as Anchor Strength EMOM10 Strict press 2 Reps WOD 14 Minute AMRAP 200m Run 10 […]