Group Warm-up 3 Rounds 100M Run 10 PVC Pass-Throughs 10 PVC Round the Worlds 10 PVC Overhead Squats Conditioning 8 Minute Ladder 3-6-9-12-15 Russian Med Ball Twists 20/15 Overhead Squats 95/65 -Rest 4 Minutes 10 Minute Ladder 15-12-9-6-3 Burpees Ball Slams 20/15 Ring Rows Cash out. 3 Rounds 30:30 Weighted Plank holds
Thursday, 08-03-2017 Read More »
Foam roll (back, chest, glutes, quads and hamstrings) Group warm-up Conditioning. 30 minute AMRAP 10- Double unders 10-Calorie row 20- Double unders 20-Calorie row 30- Double unders 30-Calorie row 40- Double unders 40-Calorie row Rx+ When double unders are broken you go back to the last 10. Ex. on the first set if you brake
Thursday, 07-13-2017 Read More »
Shoulder mobility, bands Strict pull-ups, 3×5 Conditioning. 5 minute AMRAP 5 pull-ups (any style) 10 Push Ups 15 Ball Slams -Rest 2- 7 Minute AMRAP 7 Push Jerks 50% 1rpm 14 V-ups 21 Wall Balls -Rest 2- 9 Minute AMRAP 9 Deadlifts 60% 1rpm 9 Burpees 9 Box Jump Overs
Tuesday, 06-26-2017 Read More »
Strength Max Deadlift Conditioning AMRAP 10 5 Snatches 75/55 7 Box Jumps Cal. Row 10/8
Friday, 06-23-2017 Read More »
Strength Max Deadlift Conditioning AMRAP 10 5 Snatches 75/55 7 Box Jumps Cal. Row 10/8
Friday, 06-23-2017 Read More »
Group warm up AMRAP 20. Teams of three 20 Burpees in unison 30 Box jump overs 24/20 24 Power Cleans 135/95 12 Tire Flips 3 minute rest 7 minutes to establish Max Cluster
Saturday, 05-27-2017 Read More »
Group warm up AMRAP 20. Teams of three 20 Burpees in unison 30 Box jump overs 24/20 24 Power Cleans 135/95 12 Tire Flips 3 minute rest 7 minutes to establish Max Cluster
Saturday, 05-27-2017 Read More »
Group Warm-up Conditioning. Partner WOD* AMRAP 7 5 handstand pushups 7 box jumps 9 Russian KB Swings Resting Partner Front Plank Hold 3 Minute Rest AMRAP 7 5 T2B 7 Goblet Squats 9 Pass-Throughs Resting Partner Side Plank Hold 3 Minute Rest AMRAP 7 250M Row 8 KB Snatches 10 Jumping Lunges Resting Partner Side
Tuesday, 05-23-2017 Read More »
Group Warm Up Conditioning. Team AMRAP 30 (Team of Two) 10x Burpee Bar Touch (Pull Up Bar) Tall Guys use higher bar Girls that can’t jump and touch the pull up bar can hang a band as a target 8x Parallette Pass Through Through and back = 1 6x Wall Balls 4x Toe To Bar
Tuesday, 05-16-2017 Read More »
Strength: Back Squat 5×3 Conditioning. AMRAP 10 5 S2OH 7 Hang Cleans 9 Burpees L1 95/65 L2 115/80 L3 135/95, Burpee over Bar
Friday, 05-12-2017 Read More »
