Holiday schedule Labor Day 9/7 – No classes Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 HS or plank hold3 Inchworms WOD Teams of two, one person “working” at a time, complete the following for time: 20 Minute AMRAP: 500 Meter row5 Pull-ups10 Push-ups15 Sit-ups -One partner rows while the other...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog50′ Halo monster walk10 OH banded tri extensions WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/15/2026 Accessory 3 Sets: 20 Alternating cross-body hammer curls 20X010 DB skull crushers @ 20X05 Turkish sit-up/sideRead More
Warm-up 2:00 bike, row, ski 3 Sets: 10 Hanging knee raises3 Inchworms10 Sit-ups Strength/Skill EMOM for 9 minutes: High hang clean x 3 reps WOD 10 Rounds for time: 5 Toes-to-bar3 DB clean-to-OH 50/351 Wall walk -Use two DB’s Hybrid Conditioning (5:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead More
Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 4...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 KB deadlifts Strength/skill Front Squat 2-2-2-2-2-2 @ 23X1 WOD 12 Minute AMRAP: 10 Pull-ups5 Deadlifts400 Meter run Choose a DL weight that’s challenging but can be completed unbroken.Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Halo squats WOD Teams of two, one person working at a time, complete the following for time: 20 Power cleans60 Air squats200 Meter medicine ball run 20/1420 Power cleans60 Air squats400 Meter medicine ball run20 Power cleans60 Air squats800 Meter medicine ball run...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Sit-ups10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Rounds for time: 10 Hang power snatch 70/5510 Toes-to-bar10 Burpees over the bar 16 Minute time capRead More
Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Ring rows5 Bottom sup KB press10 Walking lunges Strength/Skill 3 Sets, not for time: 100 Meter D-ball carry10 Incline DB bench press10 Single arm DB rows/arm WOD 15 Minute AMRAP: 7 Single DB push press, right7 Single DB push press, left 50/3520 Sit-ups40 Double-unders Hybrid...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Goblet squats20 Mountain climbers6 Dynamic pigeon WOD 1,500 Meter row25 Wall balls 20/1425 Push-ups400 Meter suitcase carry 70/5325 Wall balls25 Push-ups800 Meter run 25 Minute time capRead More
