Workout of the Day
- Warm Up:
- 200m Run
- 15 Seconds HS Hold or Shoulder Taps
- 8 Alternating Pistols
- 3 rounds
- Sumo Deadlift 4x5
- 3 RFT - 15min Cap
- 20 Deadlifts (225/155)
- 18 cals Row/15 cals Assault/400m Run
- 70 DU's
Warm Up:Coaches Call - KB DrillsStrength:10 min AMRAP for quality:4 Feet elevated ring rows8 KB Goblet alternating Step UpsWOD:4 roundsGym Length See...
Warm Up:3rounds8 Banded Pull aparts6 Single Leg Reach4 Single arm DB OH SquatsStrength/Skill:2 L-sit/Tuck Rope Climb5 Single Leg Barbell DL (each...
Warm Up:Jog Blockthen:6 Shin box with Hip raise and lunge6 Kang Squatsx3Strength:EMOM 15 mins - alternate exercises1-1/2 TGU + 1 TGU each side8-10...
Warm Up:10 Wall Squat with PVC20 Banded Booty side steps10 Contralateral Planks20 Sprawlsx2Strength:Back Squat 4x5 (70% - tempo 3330)WOD:10 Alt...
Warm Up:Coaches CallStrength:Cleans4x4WOD:AMRAP in 14 minutes - 60 calorie Row - 50 Toes-to-Bars / Mod Toes to Rings - 40 Wall Ball...
Happy 4th of July!Class at 9 todayWarm Up:Star PlankFire Works LungesSquats and StripesRed white and GlutesStar Spangled BicyclesJump Rope Bursts1 min...
Warm Up:15 Push UpsBear Crawl lap20 Shoulder TapsBear Crawl lapx2Strength/WOD:Sled PullDB Front Rack LungesBear Hug Sand Bag CarryHeavy Ball toss over...
Warm Up:active mobilitythen:400m Row for timex2Strength:Front Squat4x4WOD:12min AMRAP35 DU's15 DB Push Press10 Burpees
Warm Up:Med Ball DrillsStrength:DeadliftHang Squat CleanSplit Jerk-work up to heavy setWOD:21-15-9OH SquatsBox JumpsT2B
Warm Up:10 band pass throughs and pull aparts10 Good mornings10 alt reverse lunges with twist10 leg lowers with bandx3WOD:20 KB Swings10-9-8-7...Push...
Warm Up:Coaches CallStrength:Thrustersmax set of 2WOD:40 Thrusters 65/9510 Pull Ups30 Thrusters20 Pull Ups20 Thusters30 Pull Ups10 Thrusters40 Pull...
Warm Up:Foam Roll, MobilizeStrength::7 single arm KB Step Ups1 TGU each hand5-8 Ring Dips4 roundsWOD:80 Mtn. Climbers60 Ball Slams400m Row 3...
Warm Up:1 min Plank30 leg raises1 min Push Ups30 KB SDHPx3WOD:10 Cals Assault Bike:8 Bench Press AHAP4 Heavy Tire Flips1-2 Rope Climbs6 rounds
Warm Up:Jog Block or row 80010 Reverse Plank Bridges10 Body weight windmills10 Prisoner kneeling to Standx2Strength:8/8 Seated DB Press10/10 CrossBody...
Warm Up:Coaches CallStrength:Back Squat 8x2 4x22x2WOD:Every 3 minutes for 5 rounds5 pull Ups10 G2OH (35/50)15 Jump Squats20 KB Swings
Warm Up:4 Inchworms with Rotation6 shin box with hip extensionmax Hollow rocksx3Strength:Press 3x5Push Press 5x5WOD:5 HSPU200m run10 Burpees100m...
6/20Warm Up:1 minute Stations2 roundsJump Rope - singlesMonster WalksBent Knee sit upsPlankLunge with...
6/19/2020Warm Up:Foam RollBanded Shoulder MobilityKneeling Hip Stretchthen:10 Bridges5 Inchworms with Rotation10 Light KB Swingsx3WOD:Cindy...
6/18/2020Warm Up:Hip mobility / Shoulder mobility (5 minutes)+3 rounds for quality:3 Kettlebell Arm Bars; each side6 Forward Foot Elevated Split...
9am today ?Kelly?
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