Warm Up: 30 Seconds PVC Pass Throughs Hollow Hold PVC Overhead Squats Arch Hold PVC Sotts Press Hollow Hold PVC Snatch Balances Arch Hold PVC Squat Snatches Modified 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: Squat Snatch…
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Free Class Friday!!!! Warm Up: Line Drills Quad Stretch Knee to chest Walking Samson Side Shuffle Broad jumps Duck walk High knees Butt kicks WOD: Teams of 3: 10′ AMRAP 24 x HR Push Ups 24 x KB Swings (53/35) 24 x Box Jumps (24/20) 2′ Rest 8′ AMRAP 21 x Burpees 21 x KB…
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Warm Up: 60 Seconds Easy Run Single Unders Glute Bridges 45 Seconds Moderate Run High Single Unders Single Leg Glute Bridges (Each Side) 30 Seconds Fast run Fast Single Unders Glute Bridge Walkouts* *From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In Barbell Warmup 5 Good Mornings 5 Back Squats…
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Warm Up: :30 Active Samson Push Up to down dog V ups Active Spider-Man Pigeon Pose Superman’s Active dive bombers Childs Pose Squat Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: 3 Rounds: 21 Wall Balls (20/14) 15 Chest…
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Warm Up: 200m Run Quad Stretch Knee to chest Side lunge Bear craw Walking Samson Walking Spider-Man Side shuffle Toe in walk Toe out walk High Kness Butt Kicks SWOD: Strict Press 5 x 8 increase each set WOD: 3 Rounds 400m Run 21 x Burpees Xpress: 12′ AMRAP 50 x DUs (150 singles) 30…
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Warm Up: 60 Seconds Push-up to Down Dog Active Samson PVC Overhead Squats 40 Seconds Push-up to Down Dog Active Samson PVC Overhead Squats 20 Seconds Push-up to Down Dog Active Samson PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Overhead Squats…
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Warm Up: 200m Run Quad Stretch Knee to chest Side lunge Side shuffle Walking Samson Walking Spider-Man Broad Jumps High knees Butt kicks WOD: On the 5:00 x 4 Rounds: 20 Alt KB Snatches (53/35) 40 Air Squats 20 Burpees
Don’t forget about the modified schedule this weekend. We will not have Friday afternoon classes except for 1:30 pm. We will have Open Gym from 4 to 5:30 pm. NO community WOD Saturday! Also……. Just feel like surprising y’all tomorrow!
Warm Up: 30 Seconds Push-up to Down Dog 30 Seconds Front Plank 1 Minute Chest Stretch on Wall 30 Seconds Air Squats 30 Seconds Glute Bridges 1 Minute Front Rack Stretch 30 Seconds Soldier Kicks 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: 1 Minute Air Squats Easy Single Unders Easy Run 45 Seconds Clapping Jumping Jacks Quick Single Unders Moderate Run 30 Seconds High Single Unders Faster Run Mobility: Pigeon Pose – 1:00 each side Calf Stretch Against Wall – :30 each side WOD: For Time: 50 Wall Balls (20/14) 125 Double Unders (250 Singles)…
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