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Wednesday 20200805
Warm-up (No Measure) 2:00 Row**Increase pace every :30 Into… AMRAP x 6 MINUTES10 Alt Groiners10 Alt Lunges w/ Torso Twist10 Tempo Air Squats (3221)10 Empty Barbell Kang Squats Strength – Back Squat...
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Thursday 20200806
Warm-up (No Measure) 2:00 Bike (Increasing pace every :30) Into… EMOM x 8 MINUTES MIN 1 – :25 Lunges / :25 Step-Ups MIN 2 – :25 KB Deadlift / :25 KB Swings Workout – Metcon (No Measure) EVERY 4:00 x 5...
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Friday 20200807
Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. Elbow Punches 5 Good Mornings 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2...
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Saturday 20200808
Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Bike (Start EZ, increasing pace each round) Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout – Metcon (Time) 2 SETS FOR TIME 60/45 Cal Bike 50 Single DB...
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Sunday 20200809
Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2...
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Monday 20200810
Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4...
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Tuesday 20200811
Warm-up (No Measure) AMRAP x 3 MINUTES10 Alt. Groiners10 Bootstrappers10 Cossack Squats5 Inch Worms Into… AMRAP x 5 MINUTES10 Empty BB Cossack Squats10 Kang Squats10 Push-Up to Pike Strength – Back...
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Wednesday 20200812
Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up Workout – Metcon...
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Thursday 20200813
Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP)8/6 Cal Bike10 Bootstrappers10/10 Single Leg DB Deadlifts Strength – Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT1×6 @ 65-70% (Light-Moderate) of 2RM1×6 @...
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Friday 20200814
Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up – Metcon (No Measure) EMOM x 10 MINUTES Min...
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Saturday 20200815
Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Strength – Shoulder Press (1×6 / 1×6 / 1×6+) STRICT PRESS 1×6 @...
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Sunday 20200816
Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push...
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Monday 20200817
Warm-up (No Measure) 2-3 ROUNDS 1:00 Row 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Strength – Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @...
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Tuesday 20200818
Warm-up (No Measure) 400m Run Into… KB Complex Warm-up* 3 ROUNDS 4 SA KB Deadlift 4 SA KB Hang Clean 4 KB Half Kneeling Press 4 SA KB OH Lunge *Perform the whole complex on one arm, then repeat on the...
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Wednesday 20200819
Warm-up (No Measure) 2 Rounds 10 Alt Groiners10 Bootstrappers Then … “Bring Sally Up”* *Play song: “Flowers” by Moby Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat...
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Thursday 20200820
Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms + Push-Up 10 Alt Groiners Into… AMRAP x 4 MINUTES 8/5 Cal Bike 5 Strict Pull-Ups 10 Push-Ups 10 Air Squats (2211)...
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Friday 20200821
Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 Slam Ball Thrusters 10 Shoulder Taps 1:00 Plank Strength – Shoulder Press (1×4 / 1×4 / 1×4+) STRICT PRESS 1×4 @ 70-75%...
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Saturday 20200822
Warm-up (No Measure) LINE DRILLS (4:00 Cap, move quick)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees Power Skip *20’ for each drill, light jog back to starting...
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Sunday 20200823
Warm-up (No Measure) 3 SETS FOR QUALITY (10:00 Cap) SET 1… 10 Push-Up to Pike 10 Alt. Groiners 10 Jumping Air Squats SET 2… 10 Elbow Punches w/ Barbell 10 Slow Front Squats 10 Tuck-Ups SET 3… 10 Push...
View ArticleAugust 2020 Announcements
Hello everyone and Happy Sunday!! 3:30 CLASS AND MASTERS We are proud to announce attendance has been great and in an effort to ease the 4:30 class we’re adding the 3:30 time slot starting tomorrow....
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