Indoors Primarily Warm-up 2 Rounds :40 Work/:20 Rest and Switch -Box Squat with DB in goblet position –Hollow Hold roll to Arch Hold -Uneven Push Ups with DB Mobility Shoulders Rolling & Stretching Pigeon Stretch Strength E2MOM14 3 Box Squats Outdoor Strength E2MOM14 3 Front Pause Squats *3 Seconds in the bottom Assault/Rogue Bike WOD […]
Outdoors Primarily Warm Up 2 Rounds 1:00 Each Station/No Rest -Lateral Up/Overs -Shoulder Taps with Feet or knees on box -Figure 8 With KB Then with KB 2 Rounds 3 Arm Bar Stretch each side 6 Turkish Get Ups Strength 5-10 mins Work up to a Heavy/Challenging Turkish Get up Shoulder Mobility Thoracic Shoulder Stretching […]
Outdoors Primarily Warm-up 10-8-6* (10 Minute Cap) -Squat Morning -Strict Press with Feet in landing position for Split Jerk -Muscle Clean *100M Run after each round Strength E2MOM12 Squat Clean and Jerk 2 Reps WOD 800m Run 21 Power Cleans 135|95 600m Run 15 Power Cleans 400m Run 9 Power Cleans Level 2 – 115|75 […]
Outdoors Primarily Warm Up 400M Run Then 2 Rounds :40 Work/:10 Rest -Jump Rope -DB Pull Throughs in plank position -90/90 External Rotation -Rotate through Is, Ys, Ts, Ws Mobility Shoulder Stretching Strength E2MOM10 3 Push-press WOD Buy-in- 100 Sit-ups Then 10-9-8-7-6-5-4-3-2-1 Single Arm Snatch 50|35 20 Double Unders after each set Level 2- 40/25 […]
Outdoors Primarily Warm Up 12-9-6-3 Burpees Box Step Ups* KB Swing Muscle Snatch *Can become box jumps in later rounds Mobility World’s Greatest on Box Lat Stretch on the Box Calf Stretch on Box Strength E2MOM12 3 Power Snatches WOD (15 Minute Cap) A Race for Reps (Day 2) “The Little Engine That Could” 60 […]
Outdoors Primarily Warm Up 200m Run 60 Singles 10 Back Rack Lunges 200m Run 10 Front Rack Lunges 60 Double Unders 200m Run Mobility BB Calf Rolling Pigeon Stretch Midline (8 Min Cap) 50 Sit Ups 50 V Ups 50 Hollow Rocks EMOM 5 Plank Ups *Starting with the plank ups WOD (24 Min Cap) […]
Indoors Primarily Warm-up :30| :10 Rest Alt V Ups Grasshopper Double Crunches Pike Push Ups Dive Bombers Mobility Chest & Shoulder Opening Strength E2MOM12 1 Strict Press 2 Push-Press 3 Push-jerks WOD 20 Hang Power Cleans 115|75 20 Toes to Bar 40/30 Cal Row 20 Shoulder to Overhead 115|75 20 Toes to Bar 40/30 Cal […]
Indoors Primarily Warm Up In 2:00 200m Run AMRAP Bandy Good Mornings In 2:00 5 Monster Walks Front to Back AMRAP Lateral Walks In 2:00 15 Banded Thrusters AMRAP Banded Pull Aparts Mobility Stretching with Bands Hamstring/ Legs Strength E2MOM12 Front Squat- 2 Reps WOD 15 Minute AMRAP 5 Deadlifts 275|185 10/8 Calorie Bike 15 […]
Hi all, classes have been filling up,especially at 6am, 7am and 5pm. Due to our current limited capacity, we are asking you to PLEASE show up if you reserve your class. We know who you are, we can see when you do not show up :). If you are unable to make it you are […]