Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to:...Read More
Happy Halloween! Wear your costume to class. Warm-up 2:00 bike, row, ski then, 3 Sets: 100′ Pec walk10 Ring rows20 Single-unders5 Bottoms up KB press Strength/Skill 5 Sets: 8 Bench press @60-65%8 Barbell row WOD 4 Rounds for time: 10 Hand release Push-ups15 Hang power cleans 115/7520 Double-unders 10 Minute time capRead More
Warm-up 2:00 bike, row, ski then, 3 Sets: 10 Goblet squats10 Halo monster walks:15 Bar hang Strength/Skill Back squat 6-6-6-6 70% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 1/23/2023Read More
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 3-3-2-1-1-1 WOD Teams of two, alternate full rounds to complete a 14 Minute AMRAP: 8 Wall balls 20/148 Deadlifts 225/155Read More
Warm-up 3:00 bike, row, ski then, 3 Sets: 10 strict DB press10 Ring rows10 Sit-ups Strength/Skill 3 sets: Strict HSPU or unsupported BB press x 5Farmer carry x 100 metersStrict pull-ups x 5-10 WOD For time: 12 Toes-to-bar500 Meter Row or ski12 Box jumps or step-ups 24/20500 Meter Row or ski12 Toes-to-bar500 Meter Row or...Read More
Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill 5 Sets: 2 Hang power snatch + 1 Power snatch Choose a weight you can perform reps unbroken WOD 6 Minute AMRAP: 10 Thrusters 95/6510 Burpees over the bar Rest 3 Minutes 6 Minute AMRAP: 7 Front squats...Read More
Warm-up 2:00 bike, row, ski then, 50′ High knee pull50′ Walking lunge50′ Bear crawl50′ Running high knees50′ Skipping high knees Strength/Skill Push Jerk 12 minutes to build to a heavy single or work on technique WOD For time: 50/45 Calorie bike50 Sit-ups50 Alternating DB snatches 50/3550 Single DB step-ups 50/35Read More
Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter run10 Halo monster walks:15 Bar hang Strength/Skill Back squat 7-7-7-7 65% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 8/7/2023 Compare to: 8/7/2023Read More
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) 3-3-3-3 Weight by feel -Try to increase weight from last week. WOD Teams of two, alternate full rounds to complete a 17 Minute...Read More
