Last Friday of the month so let’s keep the WOD a surprise ?. See y’all tomorrow!
30 Seconds PVC Pass Throughs Lateral Hops Over PVC Front Plank PVC PassThrus Forward & Back Hops Over Band Right Side Plank PVC PassThrus Single Leg Hops Over Band (15s Each Side) Left Side Plank Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5…
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Warm Up: :30 Active Samson Air Squats Active Spider-Man Push Up to down dog Pigeon pose Dive bombers Hollow hold Superman SWOD: Front Squat Build to moderate 10 WOD: 30-20-10: KB Snatch (53/35) Wallballs (20/14) Directly Into… 10-20-30: Burpees KB Swings (53/35) Xpress: 4 Rounds: 400m Run 21 Pull UPS 9 burpee
Warm Up: 200m Run Quad Stretch Knee to chest Side lunges Walking Samson Waking Spider-Man 3 air squats + broad jump High knees Butt kicks WOD Prep: 2 Rounds: 10 x scap pulls 10 x Kips 10 x Knee to Elbows WOD: Every 5 Minutes x 5 Rounds: 400 Meter Run 15 x Box Jump…
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6.5 weeks out until the Open! Over the next 6 weeks we will be focusing on conditioning and skill development. I challenge each athlete to be working on their weaknesses every time they step foot into the box. If you don’t know your weakness or what to work on, come talk to me. Show up…
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Free Class Friday!!! Warm Up: :30 Seconds Active Samson Push Up to down dog Active Spider-Man Air squats Superman’s Front Plank Backwards lunges WOD: Teams of 3: 25′ AMRAP Buy In: 150 x Box Jump Overs (24/20) Then with Remaining Time: AMRAP: 60 x KB Swings (53/35) 60 x Burpees 60 x KB Front Rack…
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Warm Up: 30 Seconds Medicine Ball Deadlifts Push-up to Down Dog Glute Bridges Medicine Ball Strict Press Push-up to Down Down Single Leg Glute Bridges (30 Seconds Each) Medicine Ball Squats Push-up to Down Dog Front Plank Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5…
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Warm Up: 30 Seconds PVC Pass Throughs Active Spidermans PVC Lat Stretch Mountain Climbers PVC Pass Throughs (More Narrow) 1 Burpee + 3 Air Squats Snatch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats SWOD: Pausing Power Snatch (2…
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Warm Up: 30 Seconds Burpees Down Dog Sit Ups Up Dog Jumping Jacks Active Divebombers Hollow Hold Superman hold Mobility: Child’s Pose: 1 Minute Front Rack Stretch: 1 Minute AMRAP 20: 30 Wall Balls (20/14) 30 Deadlifts (95/65) 30 Push Presses (95/65) 30 Toes to Bar Xpress: 4 Rounds 200m Run 20 x Box Jumps…
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Warm Up: 30 Seconds Easy Run Side Lunges Moderate Run Cossack Squats Faster Run Slow Air Squats 20 Seconds Each Easy Single Unders Quick Single Unders Higher Single Unders Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Back Squat 3…
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