Month: December 2016

WOD – 12-31-16

*Happy New Year everyone!!!! ENDURANCE CLASS 3k row 75 burpees 75 SA KB ohs 75 KB DL ***you choose how you want to split up the rep count WOD 2 Person Teams 100 Front Squats (135/95) 40 HSPU 100 Deadlifts 40 Strict Pullups 100 KB Swings 40 T2B 100 Cal Row  

WOD – 12-30-16

  WARM-UP coaches choice STRENGTH Build to 3rm hi hang squat snatch w :2 pause on each catch WOD 21-15-9 row for cals hang power snatch (95/65)  

WOD – 12-29-16

WARM-UP :30 singles :30 back wards singles :30 doubles :30 back wards doubles :30 triples *hip/calves mob STRENGTH Build to a 5rm front squat (33×1) WOD EMOM x 21 1 = 50 doubles 2 = 14 kb swings 3 = 10 t2b  

WOD – 12-28-16

WARM-UP 150m row + 5 box jumps SD x 3 sets during rest 7-10 RDL + :30 hollow body hold STRENGTH Starting 5/3/1 wendler deadlift cycle Build to a heavy but perfect form heavy single deadlift for the day WOD 4 rounds 3 min on 1 min off 8 Deadlifts (135/95) 8 Box jump overs …

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WOD – 12-27-16

    *If no one is signed in for the 5am class by 10pm Monday night the 5am class will be cancelled. WARM-UP 750m easy row :15 HS hold 7 Strict Pullups 9 Air Squats + 3 burpees 5 strict press 5 push press * shoulder + hip mobility STRENGTH Build to a 5rm push …

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WOD – 12/24/16

*HAPPY HOLIDAYS EVERYONE!!!!! 12 DAYS OF XMAS WOD 1 Clean & Jerk (225/150) 2 Muscle-Ups 3 Box Jumps (36/30) 4 Hang Squat Snatch (115/75) 5 Bar Facing Burpees 6 Push Press (115/75) 7 Pistols (alternating) 8 T2B 9 Wall Ball (20/14) 10 C2B Pullups 11 HSPU 12 Front Squats (225/150) (no racks)  

WOD – 12/23/16

WARM-UP 2 Sets 250m row 10 air squats 7-10 strict kneeups hip and lat mobility STRENGTH Build to a 1rm OHS (:1 pause at bottom) WOD 5k row – time trial

WOD – 12/22/16

WARM-UP 500m row 10 walking lunges 15 scap holds review mvts STRENGTH 4 Sets 8 Bulgrian Split Squats (3131) 20 Banded pull aparts (overhand) rest 2 min after each set WOD 7 Rounds 1 There and back sled push 5 Stone to shoulder (Moderate weight) 10 Shoot Thrus 15 Abmat Situps

WOD – 12/21/16

WARM-UP 1 min singles rest ;30 1 min doubles -lat/shoulder/calves STRENGTH GOAT WORK 10 min to focus on a weakness WOD 100 DU 1 LLRC or 2 rc 80 DU 1 LLRC or 2 rc 60 DU 1 LLRC or 2 rc 40 DU 1 LLRC or 2 rc 20 DU 1 LLRC or 2 …

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WOD – 12/20/16

WARMUP 10 cal row 10 pushups 10 cal row 10 no pushup burpees 10 Light KB swings 50ft double oh kb walk SHOULDER/LAT MOBILITY STRENGTH 4 Sets 8 Arnold Press (3111 tempo) 50ft farmers carry (ahap) WOD EMOM X 20 1 – 15 Burpees 2 – 15 KB Swings SCALE ACCORDINGLY * 7-10 Burpees * …

WOD – 12/20/16 Read More »

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