Warm Up: 3 Rounds: 100 Meter Run 30 Seconds PVC Pass Throughs Click Here 30 Seconds PVC Overhead Squats 30 Seconds Push up to down dog Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the neck Snatch Grip Push Press 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats WOD:…
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Warm Up: 200m Run Quad Stretch Knee to chest Walking Samson Walking Spider-Man Bear craw Side lunge High knees Butt kicks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Deadlift (clean grip) Build to moderate 10 WOD: AMRAP 16: 30…
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Warm Up: 30 Seconds Easy Run Easy Single Unders Glute Bridges Moderate Run Quick Single Unders Right Side Glute Bridges Faster Run Higher Single Unders Left Side Glute Bridges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: 3-Position Power Clean…
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Warm Up: AMRAP 5: 30 Easy Single Unders 20 Second Front Plank 10 Push-up to Down Dog Easy Pace AMRAP 3: 15 Second Right Side Plank 15 Second Left Side Plank 5 Right Side Kettlebell Strict Press 5 Left Side Kettlebell Strict Press Performed With Light Kettlebell Mobility: Child’s Pose On Kettlebell – 1:00 KB…
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Warm Up: Run Warmup 200 Meter Run 60 Seconds Cossack Squats Plate Front Raises to Overhead 40 Seconds Active Samson + Air Squat Plate Hops 30 Seconds Slow Air Squats Plate Counterbalance Squats 20 Seconds Squat Hold Burpees to Plate SWOD: Hang Power Snatch Build to moderate 3 WOD: 3 Rounds: 400m Run 12 x…
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Warm Up: Easy Run Active Spidermans Front Rack Stretch Moderate run Push up to down dog Chest Stretch Faster Run Slow Air Squats Wrist Stretch SWOD: 1 rep max front squat WOD: AMRAP 5: Buy-In: 40 x Box Jump Overs (24/20) Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 30 x…
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Warm Up: Run Warmup 200 Meter Run 30-20-10 Seconds Single Unders Active Samson AbMat Sit-ups Mobility: Pigeon Pose – :45 each side Calf Stretch – :45 each side WOD: For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders (triple for single unders – 150, 120, 90, 60, 30) AbMat Sit-ups Xpress: 12′ AMRAP 200m…
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Schedule adjustment for Thursday and Friday: Morning classes on Thursday will only be 5:30 am and 8 am. All afternoon classes are the same. Morning classes on Friday will be 5:30 am and 8 am, and then gym will resume at 4 pm for open gym and 5:30 pm class. No 1:30 pm class on…
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1 REP MAX WEEK! Warm Up: :30 Air Squats Active Samson Squat Jumps Active Spidermans Push Up to down dog Pigeon Pose PVC Pass Thrus SWOD:1 Rep Max Back Squat WOD: For Time: 21 Lateral Barbell Burpees 21 Power Snatches (115/85) 15 Lateral Barbell Burpees 15 Overhead Squats (115/85) 9 Lateral Barbell Burpees 9 Squat…
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