Free Class Friday!! Warm Up: :30 Seconds Easy Run Active Samson Air Squats Moderate Run Active Spider-Man Push Up to downward dog Fast run Pigeon Pose Reverse Lunges Mobility: Squat Hold – :30 Seconds Hamstring Stretch – :30 Seconds WOD: Teams of 3 (25′ Time Cap) Buy In: 120 x Burpees Then… 5 Rounds: 60…
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Warm Up: 200m Run Walking Samson Walking Spider-Man Side lunges Bear Crawl 3 Air Squats + broad jump High knees Butt kicks Mobility: Couch Stretch – 1:00 Child’s Pose – 1:00 WOD: 14′ AMRAP: 200m Plate carry (45/35) 30 AbMat Sit-ups 200m Plate Carry (45/35) 15 Deadlifts (205/145) Xpress: 2k row
Warm Up: 30 Seconds PVC Pass Throughs Active Samson PVC Pass Throughs Cossack Squats PVC Pass Throughs PVC Stiff legged DL SWOD: Deadlift 4 x 3 – Build to heavy 3 WOD: 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Xpress: 11′ AMRAP 45 x Box Jump Overs 45 x KB Swings (53/35)
Warm Up: 45 Seconds Easy Run Active Spidermans to Push-up 30 Seconds Moderate Run Mountain Climbers 20 Seconds Faster Run Steady Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility: Wrist Stretch – 1:00 Front Rack Stretch – 1:00 WOD:…
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Warm Up: 30 Seconds Plate Hops Active Samson Glute Bridges Plate Ground to Overhead Active Spidermans Right Leg Glute Bride Plate Counterbalance Squats (Video) Push-up to Down Dog Left Left Glute Bridge SWOD: Back Squat 3 x 8 @ 80% 2 x 3 @ 85% 3 x 1 @ 87% WOD: 1,000 Meter Run 50…
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Warm Up: :30 Active Samson Air Squats Active Spider-Man Push Ups Pigeon Pose Air Squats SWOD: Front Squat 1 pause (2 seconds) front squat + 1 front Squat Build to heavy double WOD: For Time: 15-12-9-6-3: Front Squats (135/95) Barbell Facing Burpees Xpress: 3 Rounds 35 x Cal Row 18 x Toes 2 Bar 9…
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Warm Up: 200 Meter Run 40 Seconds Active Spidermans Active Samsons Push-up to Down Dog 200m Run 30 Seconds Squat Jumps Reverse Lunges 100m Run 20 Seconds Easy Burpees Mobility: Child’s Pose on Box – 1:00 WOD: For Time: 1 Mile Run 50 KB Snatches (53/35) 400 Meter KB Run (53/35) 30 Pull-ups 20 Burpee…
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Warm Up: 30 Seconds PVC Good Mornings PVC Back Squats Soldier kicks PVC Elbow Rotations PVC Snatch Grip Push Presses Soldier kicks PVC Overhead Squats PVC Snatch Grip RDLs Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Overhead Squats 5 Snatch Grip RDLs SWOD: Deadlift…
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Warm Up: 200m Run Quad Stretch Knee to chest Walking Samson Side lunges Walking Spider-Man Bear Crawl 3 Air Squats + broad jump Skip for height Skip for distance Mobility: Child’s Pose – 1:00 Ankle Stretch against wall – 1:00 each side WOD: “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups…
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Warm Up: 1 Minute Easy Run Glute Bridges + Air Squats Moderate Run Right Leg Glute Bride + Air Squats Faster Run Left Leg Glute Bride + Air Squats *30 seconds for glute bridge, 30 seconds for air squats Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Pausing Back Squats 5 Strict Press &…
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