Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD 10 Minute AMRAP: 5 DB Up-downs 50/355 DB Deficit push-ups5 DB Hang Power cleansRead More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 Sampson lunges10 DB strict press:20 Plank or HS hold Strength/Skill D-ball carry x 100 metersStrict HSPU or seated BB press x 5 WOD 3 Rounds for reps: 1:00 Bike for caloriesRest :301:00 Push press 75/55Rest :301:00 Sit-upsRest :30Read More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single WOD For time: 30 KB box step-ups 50/35 20″15 Toes-to-bar30 Calorie row or ski50 KBS30 Calorie row or ski15 Toes-to-bar30 KB...Read More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Single unders10 Air squats10 Ring rows:20 Bar hang Strength/Skill Back Squat 3@80%2@85%2@90%10@65% WOD 9 Minute AMRAP: 100 Meter run10 Pull-ups100 Meter run20 Double-undersRead More
Strength/Skill Clean 5 Sets: 3 @ 80% WOD Teams of two, alternate full rounds to complete an 18 minute AMRAP: 10 Deadlifts 135/958 Front squats6 Buprees over the barRead More
Holiday schedule: Today – 8:30, 9:30 Strength/Skill 7 Sets: Hang snatch x 2 reps WOD Teams of two, 15 minute amrap: 400 meter run20 Hang power cleans 135/9530 partner medball sit-ups 20/14Read More
Holiday schedule: Thursday | 10:00 Friday | 8:30 Sweat, 9:30 Saturday | 8:30, 9:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10...Read More
Holiday schedule: Wednesday | No 6:30 pm Thursday | 10:00 Friday | 8:30 Sweat, 9:30 Saturday | 8:30, 9:30 Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog:20 Bar hang10 Pineapple pickers:20 Plank hold Strength/Skill 3 sets, not for time: 200 Meter farmer carryHS hold x :30 WOD 4 Sets for max reps:...Read More
Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/21/2023Read More
