Warm Up: :30 Seconds Easy Jog Push Up to down dog Soldier Kicks Moderate Jog Active Samson Air Squats Fast Jog Side Lunge Active Spider-Man Mobility: Child’s Pose – 1:00 Ankle Stretch – 1:00 Squat Hold – 1:00 Weakness Work 10′ 3 Rounds: 1 min ME Burpee Box Jumps (24/20) 1 min ME KB Swings…
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Warm Up: Line Drills 200m Run Quad stretch Knee to chest Walking Samson Walking Spider-Man 3 Air Squats + broad jump High knees Butt kicks Mobility: Pigeon Pose: 1:00 each side WOD: For Time: 100 x Double Unders (300 Singles) 50 x Reverse Lunges 25 x Push Ups 80 x Double Unders (240 Singles) 40…
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Warm Up: 1:00 Easy Jog PVC Lat Stretch Superman’s :45 Seconds Moderate Jog PVC Pass Thrus Active Samson :30 Seconds Fast Jog OHS Active Spidermans Barbell: 3 Rounds: 5 Muscle Snatches 5 OHS 5 Snatch Grip DL SWOD: 3 Position Snatch Build to moderate complex WOD: For Time: 50 Box Jump Overs (24/20) 40 Pull…
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Warm Up: :30 Seconds Active Samson Active Spider-Man Air Squats Push Up to down dog Squat Hold PVC Pass Thrus Mobility: Child’s Pose – 1:00 Couch Stretch – :30 each side SWOD: Strict Press Build to heavy 3 WOD: 15′ AMRAP 45 x Ab Mat Sit Ups 30 x KB Hang Clean and Jerks (53/35)…
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Don’t forget Friday Night Lights starts at 6 pm. Come do 19.1 OR cheer on the others that are! Warm Up: :30 Seconds Air Squats Active Samson Push Up to down dog Active Spider-Man Superman’s Barbell WarmUp: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 front squats Mobility: Squat Hold…
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Warm Up: Line Drills Shuttle Run (Down and back) Walking Samson Walking Spider-Man Soldier Kicks Side Lunge 3 Air Squats + Broad Jump High Knees Butt Kicks Mobility: Child’s Pose – 1:00 Pigeon Pose – 1:00 SWOD: 15′ Pick a weakness and work on it WOD: 3 Rounds 400m Run 30 x Sit Ups 20…
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Warm Up: 1 Minute Easy Singles Active Spidermans 45 Seconds Moderate Singles Push-up to Down Dog 30 Seconds Fast Singles Walkout Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Mobility: PVC Work – 3 Pass Thrus, 3 OHS –…
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*****OFFICIAL OPEN INFO***** Alright guys, here it is. Official points system, schedule, and teams for the 2019 Open! POINTS SYSTEM: Winning Team will be the one with the most points at the end of the Open. Below is info on how your team can obtain points: Showing Up to Sanctioned Open Times – 1 point…
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Open week! Please let me know or sign up by end of day tomorrow if you will be doing the Open. Plan on announcing teams tomorrow evening. Warm Up: Easy Run Active Samson Medicine Ball Deadlifts 30 Seconds Moderate Run Active Spidermans Medicine Ball Front Squats 15 Seconds Fast Run Push-up to Down Dog Medicine…
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40 Seconds Easy Run Straight Leg Stretch to Squat* 30 Seconds Moderate Run Air Squats 20 Seconds Faster Run Squat Jumps *Grab under the toes with legs as straight as possible, pull down into squat, then stand Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5…
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