Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Goblet Squats10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 12-10-8-6 @20×1 (2 seconds down, touch-n-go, 1 second rest top) WOD Complete the Following For Time 1,000 Meter Row50 Wall Balls 20/14Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press 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 WOD Complete 4 Rounds For Time: 200 Meter Run7...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 3-3-3-3 @ 85% WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53Read More
WOD Teams of two, alternate movements to complete 20 Minute AMRAP: 12 KBS 53/3512 Burpees12 KB Reverse Lunges12 Medicine Ball Sit-ups 20/1412 Cal BikeRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes 3 Hang Snatch @70% WOD Complete the following for time: Row 1,000 Meters30 Alternating Single Arm DB Snatches100 Double-UndersRead More
No 5 or 6 am classes Thursday due to the probability of icy roads. Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 3 Inchworms10 Pineapple Pickers10 Sit-Ups:30 Bar Hang Strength/Skill Complete 3 Sets, not for time: HS Hold or Plank Hold x :30Turkish Get-up or Turkish Sit-up x 3 Reps WOD 7...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Pineapple Pickers10 Reverse Lunges3 Inchworms Strength/Skill EMOM For 5 Minutes Power Clean x 5 Reps – weight by feel WOD EMOM For 8 Minutes 5 Deadlifts 225/1555 Burpees Over the BarRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats20 Banded Pull Aparts3 Inchworms Strength/Skill Push Press 3-3-3-3 @ 85% WOD Complete 4 Sets For Max Reps: :30 DB Push Jerk 50/35 each armRest :30:30 Ski For CaloriesRest :30:30 Wall Balls 20/14Rest :30Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 4-4-4-4 @ 80% WOD 10 Minute AMRAP: 15 KBS 53/3515 Sit-Ups15 Hand Release Push-upsRead More
Warm-Up Tabata row or bike Then, 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to 8/26/2022Read More
