Free Class Friday!!! Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunge Broad jumps High knees Butt kicks WOD: Teams of 3 (30′ Time Cap) Buy In: 600m plate relay Then… 10 Rounds: 30 x KB Goblet Squats (53/35) 30 x HR Push UPS 30 x Box Jump Overs…
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Warm Up: 1 Minute Single Leg Glute Bridges (30 Seconds Each) Push-up to Down Dog Glute Bridge Walkouts Front Plank on Hands Alternating Bird Dogs Inchworm to Push-up Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Handstand Push Up work…
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There is no 1:30 pm class tomorrow. We will have morning classes, then the gym will be open at 4 pm. Warm Up: 30 Seconds Soldier kicks Single Unders Cossack Squats Active Samson Single Unders Pausing Air Squats (3 Seconds in Bottom) Active Spider-Man Single Unders Air Squats Barbell Warmup 5 Good Mornings 5 Back…
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See y’all tomorrow for a great WOD!
1 Minute Active Samson Glute Bridges Plate Hops 40 Seconds Active Samson + Air Squat Single Leg Glute Bridges (40 Seconds Each Side) Plate Ground to Overhead 30 Seconds Air Squats Glute Bridge Walkouts Plate Counterbalance Squats Warmup Peformed with 10# or 15# Plate Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations…
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Warm Up: 5 Minutes For Quality 5 Push-up to Down Dogs 10 Straight Leg Sit-ups 15 Second Front Plank on Hands 20 Lateral Hops Over Barbell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: Teams of 2: 30′ AMRAP 1…
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30 Seconds Box Step-ups Soldier kicks Active Samson Lateral Box Step-ups (30 Seconds Each Leg) KB Deadlifts Active Spidermans Box Step Overs (Lateral or Facing Box) KB Strict Press Inchworm to Push-up *Performed at Low Box Height Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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Warm Up: 1:00 Easy run Slow squats to med ball :40 Moderate run Med ball squats :20 Fast run Jump Squats with med ball Mobility: Couch Stretch – :45 each side Pigeon Pose – :45 each side SWOD: 12-9-6 Strict Pull Ups Handstand Push Ups WOD: 2 Rounds: 2000m Run 50 x wall balls (20/14)…
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Warm Up: 30 Seconds Each Single Unders Active Spidermans Glute Bridges Single Unders Squat Jumps Single Leg Glute Bridge (30 Seconds Each Side) Single Unders Slow Burpees Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility: Front Rack…
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Warm Up: 2 Rounds (:30 each) Push up to down dog Active Samson Inchworm to push up Active Spider-Man Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Back Squat 2 Rounds: 6 reps @ 72% 4 reps @ 74% 2…
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