Free Class Friday!!!! Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunge Bear crawl Duck walk High knees Butt kicks WOD: 30′ AMRAP Teams of 3 Buy In: 600m run w/ 45 lb plate Then AMRAP: 120 x Air Squats 30 x HR Push UPS 120 x Box Jump…
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Warm Up: :30 Push up to down dog Active Samson Child’s pose Inchworm to push up Active Spider-Man Pigeon pose Plank V-ups Superman’s Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: On the 4:00 x 5 Rounds: 25 AbMat Sit-ups…
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Warm Up: 3 Rounds: :30 single Unders :30 double under practice Then Glute Bridge Sequence 40 Seconds Each: Glute Bridges Single Leg Glute Bridges (40s Each Side) Glute Bridge Walkouts Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats…
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Warm Up: 30 Seconds Each Active Spidermans Side Plank (30 Seconds Each Side) Mountain Climbers Flutter Kicks Frog Hops Shoulder Taps Mobility: Couch Stretch – 1:00 each side Pec Stretch against wall – 1:00 each side Movement Prep 10 Scap Pull-ups 5 Kip Swings 3 Knees to Chest 3 Toes to Bar 1-3 Strict Pull-ups…
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Warm Up: 30 Seconds Each Push up to down dog Active Samson + Air Squat Box Facing Alternating Step-ups (Low Box) Hands above head overhead squats Inchworm to Push-up Lateral Box Step Overs Child’s pose Push-up to Down Dog Box Facing Alternating Step-ups (Higher Box) Snatch Biased Barbell Warmup 5 Good Mornings 5 Back Squats…
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Surprise team workout tomorrow… Let’s end the week strong!
Warm Up: 30 Seconds Easy Run Inchworm to Push-up Moderate Run Glute Bridge Walkouts Faster Run Hollow Hold 30 Seconds Kettlebell Farmers Carry (30s Each Side) Kettlebell Bent Over Rows (30s Each Side) Kettlebell Overhead Carry (30s Each Side) Kettlebell Stict Press (30s Each Side) Kettlebell Deadlifts Russian Kettlebell Swings Mobility: KB Lat Smash –…
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30 Seconds Single Unders Slow Air Squats High Single Unders Cossack Squats Quick Single Unders Glute Bridges Double Taps Single Leg Glute Bridges Double Under Practice Jumping Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats AMRAP 5: Buy-In: 600…
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2 Rounds: 20 Seconds Child’s Pose 40 Seconds Push-up to Down Dog 20 Seconds Push UPS 40 Seconds Active Spidermans 20 Seconds Child’s pose 40 Seconds Inchworm to Push-up 20 Seconds Burpees 40 Seconds Mountain Climbers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts…
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Warm Up: 30 Seconds Easy Run Slow Air Squats Medicine Ball Deadlifts Moderate Run Active Samson Medicine Ball Squats Faster Bike Active Spidermans Soldier kicks Mobility: Child’s pose on Med ball WOD: AMRAP 20: 50 Wallballs (20/14) 600m run 30 Toes to Bar 20 Alternating KB Snatches (70/53)