Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Air Squats Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Snatch x 2 Reps @ 80-85% WOD Complete the Following For Time: 50/45 Calorie Bike15 Front Squats 135/95 (from the ground)100 Meter Run10 Front Squats200 Meter Run5 Front Squats400 Meter Run 13...Read More
Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 -Try to increase weight from last week. WOD Complete...Read More
Warm-Up 2 Minute Row, bike, or ski Then, 3 Sets: 10 Pineapple PickersBottoms Up KB Carry x 50 Feet8 Reverse Snow Angels WOD 20 Minute AMRAP: 8 Deadlifts 225/1558 Single-Arm DB Push Press, Right 50/358 Single-Arm DB Push Press, Left8 Medicine Ball Sit-Ups 20/14Read More
Warm-Up 3 Sets: 5 Cal Ski3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Rope Climbs or Rope Pulls x 1-3 RepsKB Front Rack Walking Lunges x 50 FeetTuck Hold or Hollow Hold x :30 WOD Complete 4 Sets For Max Reps: :30 of Alternating PistolsRest :30:30 of Parallette Pass ThroughsRest :30:30 of Ski...Read More
Warm-Up 3 Rounds: 3 Lunge Complex Each Leg5 Cal Ski10 Mountain Climbers WOD Teams of two, one person working at a time, complete the following for time: 80 Calorie Ski40 Burpees80 KBS 53/3540 Burpees80 KB Goblet Lunges 53/3540 BurpeesRead More
Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Snatch x 3 Reps @ 70-75% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 2/18/2022Read More
Learn more about why we chalk our feet for split jerks here Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with...Read More
Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strci Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-Ups Compare to 10/25/2022Read More
Do you ever wonder why we chalk our feet and focus on footwork whenever we have split jerks on the menu? Keep reading to find out! Fundamentals/review For beginners, this is the place to start! Before we put any weight over our heads, we want know what our feet doing and where they’re going. For...Read More
