Warm-up 3 Sets: 125 Meter Row10 Ring Rows10 Goblet Squats:15 Plank WOD 20 Minute AMRAP: 5 Pull-Ups10 Push-Ups15 Air Squats3 Hang Power Snatch 115/806 Burpees12 Wall Balls 20/14Read More
Warm-Up 2 Minute Bike or Row Then, 3 Sets: 10 Ring Rows10 Reverse Lunges10 Pineapple Pickers Strength/Skill D-Ball Carry x 100 MetersRope Climbs or Rope Pulls x 1-3 RepsHollow or Tuck Hold x accumulate :30 WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35 Compare to 10/16/2020Read More
We’ve advanced to Best of Kitsap for three categories. If you have a minute, please consider heading to the link below to vote for us:https://vote.kitsapdailynews.com/health-and-fitness Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Revere Lunges Strength/Skill EMOM For 8 Minutes: 2 Hang Cleans + Clean @ 65%...Read More
Warm-Up 400 Meter Jog Then, 3 Rounds: 20 Single Unders5 Bottoms-up KB Press:20 Plank or HS Hold Strength/Skill Complete 5 Sets: Unsupported Seated Barbell Press x 6 RepsSingle Arm DB Row x 8 Reps each arm WOD 15 Minute AMRAP: 1,000 Meter Row Then, with the Remaining Time… 10/8 Hand Release Push-Ups15 Sit-Ups15 Double-UndersRead More
Holiday Schedule: No 6:30 PM class, all other classes on normal schedule Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog3 Inchworms10 Goblet Squats Strength/Skill Front Squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 12 Wall Balls 20/1410 Deadlifts 185/125200 Meter RunRead More
Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog:15 HS or Plank Hold3 Inchworms WOD Teams of two, one person working at a time, complete a 22 Minute AMRAP: 1,500 Meter Row60 Sit-Ups60 Alternating DB Snatches 50/35Read More
Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD Choose one of the following: “Cindy” 20 Minute...Read More
Warm-Up 3 Sets: 250 Meter Row5 Halo Monster Walks (left,right)10 Halo Reverse Lunges:30 Plank or HS Holds Strength/Skill Back Squat 14 Minutes to Build a heavy single or work on technique No retrying failed attempts WOD Complete as many reps as possible… 0:00 – 4:00 DB Man makers 50/35 4:00 – 8:00 Burpee Box Step-overs...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Sit-Ups Strength/Skill EMOM For 8 Minutes: High Hang Clean + Hang Clean + Clean @ 60% of Clean Power or full WOD Complete 4 Sets For Max Reps: :30 Bike For CaloriesRest :30:30 Medicine Ball Sit-UpsRest: :30:30 Hang Power...Read More
Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog:15 Bar Hang20 Banded Pull-aparts3 Inchworms Strength/Skill Bench Press 12 Minutes to build to a heavy single WOD Complete a 16 Minute AMRAP: 5 Burpess Over the DB5 Single ARM DB Push Press, Right Arm 50/355 Single ARM DB Push Press, Left Arm 50/355 Toes-to-Bar200 Meter...Read More
