Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 3-3-3-3-3 from the rack, weight by feel WOD 4 Sets for max reps: :45 Shuttle run, 50′:45 rest:45 Strict DB press 35/25:45 rest:45 Sit-ups:45 rest Use 2 DB’s, alternate one arm pressing while...Read More
Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 6 minutes for 30 minutes (5 sets) for times: 500 meter row or ski14 KBS 53/357 C2B Pull-ups Scale reps/distance to achieve at least 1 minute rest each round. Score = time for each...Read More
Holiday schedule: No 5 am or 6:30 pm class Monday Strength/Skill Back squat 7 Sets: 4 reps @ 65% WOD 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar … Keep increasing sets by 3 reps until the 7 minutes are up. Score =...Read More
Strength/Skill Snatch 15 minutes to build to a heavy single or work on technique WOD Teams of two, one person working at a time, complete a 16 Minute AMRAP: 50 Calorie row30 Burpees20 Hang power cleans 135/95Read More
Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 5-5-5-5 weight by feel WOD 12 Minute AMRAP: 10 Wall balls 20/1410 Push-ups10 KBS 70/53Read More
Schedule update: No 8:30 or 9:30 due to snow. Afternoon classes are on normal schedule. Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: Strict HSPU or Seated DB press x 5 repsDips x 5-10 repsBroad jump x 3 reps...Read More
Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 4-4-4-4-4 from the rack, weight by feel WOD 10 Minute AMRAP: 3 Deadlifts10 Toes-to-bar20 Double-unders Choose a deadlift weight that can be completed unbroken throughout the workout. Try to make a small increase...Read More
Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 10 minutes for 30 minutes (3 sets) for times: 1,000 meter row or ski15 Burpee box step-overs 24/20″15 Pull-ups Scale reps/distance to achieve 2-3 minutes rest each round. Score = time for each roundRead More
Strength/Skill 5 Sets: Snatch x 2 reps 85% WOD Teams of two, one person working at a time: 5 Minutes: Ski for calories Rest 1 minute 5 Minutes: Wall balls 20/14 Rest 1 minute 5 Minutes: Ground to overhead 135/95Read More
