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Jun 16th

2021

Start With The 600

Primarily Outdoors – Street Cleaning Warm-up 300M Run -Then- 5-7:00 Agility Ladder Drills Accessory Superset -Single Leg Deadlifts 3×10 (ea) -Single Leg Gute Bridge 3×20 (ea) WOD 600m Run 21 Deadlifts 275|185 21 Bar facing Burpees 600m Run 15 Deadlifts 15 Bar facing Burpees 600m Run 9 Deadlifts 9 Bar facing Burpees Level 3- 225|155 […]

Jun 15th

2021

Skill Sandwich

Primarily Indoors Warm-up 20/15 Cals Assault Bike or 30/22 Schwinn Then 2 Rounds :30 Work/:15 Rest and Switch -Hands on/off Plate* -Box Step Up/Over -Plyo Push Up To Plate ** -Lateral Up/Over Box -Seated SA Pizza Press*** -Box Jump Over *ADV – Wall Facing Hands on and off plate **Can Scale with Push-Up To Plate […]

Jun 14th

2021

3 Round Rower

Primarily Indoors Warm-up 500M Row 10 Strict Press 10 Scap Pull Ups 10 Med Ball Front Squat with Press Out in Bottom 250M Row 10 Push-Press 10 Hand Turn Overs On Pull-Up Bar 10 Wall Ball Strength E2MOM12 Push-press 3 Reps WOD 3Rounds 500m Row 7 Shoulder to Overhead 155|105 20 Wall Balls 20|14 15 […]

Jun 13th

2021

Sandbags & Sunny Days

Primarily Outdoors Warm Up Coaches Choice Strength E2MOM 10 8 Barbell Bent-Over Row *Tempo 3010 WOD E3MOM15 15 Kettlebell Swings 1.5|1 50 Double Unders 200m Sandbag Run 4|3 Level 2 – 1|0.75, 25 Double Unders Level 1 – 0.75|0.5, 100 Singles ADV- 20 Reps 2|1.5

Jun 12th

2021

Saturday Split

Primarily Outdoors Warm Up Partner Up! P1 – 12|10 Cal Bike P2 – Muscle Clean Switch -Then- :30 Synchro Burpees P1 – 12|10 Cal Bike P2 – Zombie Squat Switch -Then- :30 Synchro Burpees P1 – 12|10 Cal Bike P2 – Inchworms With Hip Stretch Switch -Then- :30 Synchro Burpees Partner WOD 3 Rounds 4 […]

Jun 11th

2021

Benchmark WOD “Nancy”

Primarily Outdoors Warm-Up Run 400m 20 PVC Pass Throughs Run 300m 15 Snatch Grip Behind Neck PVC Press Run 200m 10 PVC Overhead Squats Benchmark WOD “Nancy” 5 Rounds 400m Run 15 Overhead Squats 95|65 Level 2- 75|55 Level 1- 55|35 Cashout 30 Single Leg Jack Knives 30 Sit-ups 30 Hollow Rocks Repeat with 20 […]

Jun 10th

2021

In The Thick Of It

Primarily Indoors Warm-up 12 Lateral Up/Overs 12 Suitcase Deadlift 12 DB High Pull 10 Burpee 10 Romanian Deadlift 10 DB Muscle Snatch 8 Box Jumps 8 BB Deadlift 8 Devil’s Press Strength E2MOM12 Deadlift 3 Reps Start at 75% of your 1RM and climb in load WOD Ascending AMRAP 12 4 Single Arm Devil’s Press […]

Jun 9th

2021

Burning Through The Week

Primarily Indoors Warm-up 1 Mile Bike -Then- AMRAP 2 x 3 1 – .3 Mile Bike AMRAP Prison Squat 2 – .3 Mile Bike AMRAP BB High Pull* 3 – .3 Mile Bike AMRAP Strict Press *Rotate Through Positions -Then- 2 Rounds P1 – Is, Ys, Ts, Ws* P2 – Squat Therapy *Use Change Plates […]

Jun 8th

2021

Mirror Effect

Primarily Indoors Warm-up 2 Rounds :40 Work| :10 Rest 1. SA Push Up with a press out 2. Slider plank knee tuck twist 3. Body Saw 4. Inverted V Up* 5. Slider arm circles SA movements – switch sides in round 2 *Can scale to tuck ups Pull Up Bar Warm Up :30 Dead Hang […]

Jun 7th

2021

Rowing Pains

Primarily Indoors – WOD can be completed outdoors during cooler class times. Warm-up 250m Row 20 Banded Glute Bridges with feet on the Erg 10 Push Ups* 250m Row 20 Banded Side Steps 10 Pike Ups on Rower 250m Row 20 Banded Monster Walks 10 Hamstring Curls – Feet on Seat *band around the wrists, […]