Warm Up: :40 Air Squats Active Samson Soldier Kicks Air Squats Mountain Climbers Toe Touches Air Squats Slow Burpees WOD: Teams of 3 4 Rounds: 4:00 Wall Balls (20/14) 3:00 Lateral Bar Burpees 2:00 Deadlifts (225/155) No rest between rounds
Warm Up: 200m Run Quad Stretch Knee to Chest Walking Samson Walking Spiderman Side Lunge 3 Air Squats + Broad Jump Soldier Kicks Bear Crawl High Knees Butt Kicks WOD: On the 4:00 x 6 Rounds: 15 x Pull Ups 25 x Sit Ups 200m Run *Score is slowest Round Mobility Cool Down
Warm Up: 30 Squat to Med Ball Pigeon Pose Childs Pose Med Ball Squats Calf Stretch Soldier Kicks Med Ball Ground to OH Chest Stretch Active Samson WOD: 20′ AMRAP 20 x Wall Balls (20/14) 20 x Alt KB Snatches (53/35) 20 x Jumping Lunges 20 x Single Arm KB Push Press (Alt every 5)…
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Warm Up: :30 Easy Run Push Up to Plank Hold Dead Hang Moderate Run Hollow Hold Inchworm to push up Fast Run Push Up to Down Dog Barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian DL 5 Front Squats Push Press Build to heavy 3 WOD:…
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All workouts this week will also be published in our new system wodify. If you have already set up an account you can check in for a class and submit your workout score there. If you haven’t done that yet, we will work on that this week. Get to class early or stay a few…
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Warm Up: 30 Seconds Easy Run Active Samson Squats to Medicine Ball Kettlebell Romanian Deadlifts Moderate Run Active Spidermans Medicine Ball Reverse Lunges Kettlebell Deadlifts Faster Run Push-up to Down Dog Medicine Ball Squats Russian Kettlebell Swings WOD: Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 10m Shuttle Runs 6…
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Warm Up: :30 Push up to down dog Active Samson Active Spider-Man Inchworm to push up Pigeon pose Air squats Soldier kicks Child’s pose Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 behind the neck push press 5 snatch grip Romanian dL 5 OHS SWOD: Build to moderate 3 Muscle snatch AMRAP…
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Going to be cold and rainy in the morning…. Good, lets get after it. Warm Up: 1 Minute Easy Run 30 Seconds Plate Hops 45 Second Easy-Moderate Run 30 Seconds Plate Ground to Overhead 30 Seconds Moderate Run 30 Seconds Plate Lateral Squats (Holding Plate Out Front) 15 Seconds Moderate-Fast Run 30 Seconds Plate Counterbalance…
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Warm Up: 30 Seconds Single Unders Alternating Shoulder Taps Chest stretch Single Unders Push-up to Down Dog Child’s pose Single Unders Inchworm to Push-up SWOD: Strict Gymnastics 3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups WOD: AMRAP 12: 10 Burpees 25 Double Unders (75