Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 7-7-7-7 OR Front Squat 7-7-7-7 WOD 10 Box Jumps or Step-Ups 24/2020 Hang Power Snatch 75/5510 Box Jumps or Step-Ups40 Alternating DB Snatch 50/3510 Box Jumps or Step-Ups800 Meter RunRead More
Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows20 Banded Pull-Aparts:20 HS Hold or Plank WOD EMOM 21 Minutes (7 Sets): Minute 1 – Bench Press x 8 RepsMinute 2 – Single Arm DB Row x 8 Reps Each ArmMinute 3 – Farmer Carry x 100 MetersRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :20 Bar Hang:20 Front Leaning Rest Rings50′ Skipping High Knees10 Sit-Ups Strength/Skill 3 Sets: Dips or Ring Dips x 5-10Strict Supine Pull-Ups x 5-10Tuck-Ups or V-Ups x 10 WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 RestRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Halo Squats10 Moutain Climbers Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row Then, 3 Rounds.. 15 Thrusters 95/6515 Burpees Over the BarRead More
Warm-Up 400 Meter Jog Then, 3 Sets: 10 Goblet Squats3 Inchworms10 Mountain Climbers 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 “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile...Read More
Schedule update for Thursday: No 10:30 or 11:30 am class Warm-Up Bike, Row, Ski 2:00 Then, 3 Sets: :30 Single Unders10 Reverse Lunges10 Mountain Climbers:20 Bar Hang Strength/Skill 4 Sets: Strict Supine Pull-ups x 5-10Overhead Plate Sit-ups x 10Single Arm DB Row x 8 each arm WOD Complete For Time: 1,000 Meter Row100 Double-Unders20 Toes-to-Bar50...Read More
Warm-Up Row 3:00 Then, 3 Sets: :30 Front Leaning Support20 Banded Pull-Aparts10 Pineapple Pickers:20 Bar Hang WOD EMOM for 18 minutes (6 sets): Minute 1: Hang Power Clean x 5 135/95Minute 2: Ring Push-Ups x 10Minute 3: D-Ball Carry x 100 Meters 100/70Read More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees10 KB Deadlifts Strength/Skill Push Jerk – From the Rack 10 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 2 Alternating DB Snatches 50/352 DB Facing Burpees4 Alternating DB Snatches4...Read More
