Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Side Lunge Walking Samson Walking Spidermans 3 Air Squats + Broad Jump High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats WOD: 15′ AMRAP 21 x Box Jump…
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Warm Up: 1 Minute Active Spidermans PVC Pass Throughs 45 Seconds Active Samson PVC Lat Stretch 30 Seconds Push-up to Down Dog PVC Power Snatch Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts SWOD: Power Snatch Build to heavy…
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Warm Up: 3 Rounds: 40 Seconds KB High Pulls 40 Seconds Front Plank 40 Seconds Active Spidermans + Hamstring Stretch Click Here 40 Seconds KB Rows Mobility: Front Rack Stretch – 1:00 Child’s Pose – 1:00 Couch Stretch – 1:00 WOD: 5 Rounds: 10 Handstand Push-ups 20 Russian Kettlebll Swings (70/53) 30 AbMat Sit-ups 200m…
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30 Seconds Single Unders Push up to down dog Glute Bridges Single Unders Active Spidermans + Hamstring Stretch Single Leg Glute Bridges (30 Each Side) Single Unders Air Squats Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD:…
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If anyone is doing the Open workout Friday night you are still welcome to come to class and workout or do the mobility WOD I posted below: Warm Up: :30 Single unders Active Samson Active Spider-Man Fast single unders Push up to down dog Soldier kicks Fast single unders Squat jumps WOD: For Time (16′…
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Warm Up: :30 Seconds Active Samson Active Spider-Man Air squats Push up to down dog Pigeon Pose Mountain Climbers Child’s pose Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5 front squat SWOD: Push jerk Build to moderate 5 WOD: 12′ AMRAP 20 x Box Jump Overs…
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Warm Up: 200m Run Quad Stretch Knee to chest Side lunge Side shuffle Soldier kicks Bear crawl Toes in wall Toes out walk WOD: 3 Rounds: 50 Air Squats 400 Meter Run 30 KB Swings (53/35) 200m Plate Run (45/35)
…… It’s a surprise!
Warm Up: 30 Seconds Easy Run Active Spidermans Moderate Run Active Samson Faster Run Slow Air Squats Barbell Warm Up: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5 front squats WOD: On the 4:00 x 5 Rounds: 9 Burpee Box Jumps (24/20) 15 Front Squats (95/65) 200m…
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Don’t forget That the Open starts next week. Everyone should be signing up to participate! Warm Up: 30 Seconds Active Spidermans Medicine Ball Deadlifts Push-up to Down Dog Medicine Ball Push Press Active Dive Bombers Med Ball Squats Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5…
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