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Wednesday 20200930
Warm-up (No Measure) AMRAP x 6 MINUTES5 Inch Worm + Push-Up3-5 Wall Walks10/10 Single Leg Glute Bridges10/10 Single Leg RDL w/ empty barbell Extended Warm-up – Metcon (No Measure) EVERY 2:00 x 6...
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Thursday 20201001
Warm-up (No Measure) 3 ROUNDS10/8 Cal Row (EZ)10 KB Deadlift10 Scap Push-Ups Into… 3 ROUNDS10/8 Cal Row (Mod)10 KBS10 Push-Ups Workout – Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES20 Russian...
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Friday 20201002
Warm-up (No Measure) 4 SETS (:20 ON, :10 OFF)MOVT 1 – Jump RopeMOVT 2 – V-Ups Into… 3 ROUNDS15 Scap Push-Ups10 Scap Pull-Ups8 Push-Ups Workout – “ANNIE-UP” (Time) FOR TIME50-40-30-20-10Double...
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Saturday 20201003
Warm-up (No Measure) 2:00 Bike EZ1:00 Squat Hold + Alternating Thoracic Rotations Into… 3 ROUNDS10 Push-Up to Pike20 Jumping Jacks Into… 1:00 Moderate Bike Skill – Metcon (No Measure) EMOM x 10...
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Sunday 20201004
Warm-up (No Measure) LINE DRILLS (25’ down w/ light jog back to the start)200m Jog25’ Walking Knee Hug25’ Walking Figure-4 Stretch25’ Quad Stretch25’ Toy Soldier Kicks25’ Butt Kickers25’ High Knees25’...
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Monday 20201005
Warm-up (No Measure) 3 ROUNDS10 Jumping Jacks10 Scap Pull-Ups5/5 Moose Antlers5 Jump Squats5 BB Front Squat (21X1) Strength – Thruster (Build to a Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK…Build to a...
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Tuesday 20201006
Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Following the warm-up go...
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Wednesday 20201007
Warm-up (No Measure) 3 ROUNDS10 Alt. Samson Lunges12 Alt. Groiners:20 Overhead Plate Hold Into… 3 ROUNDS8/8 Tempo Split Squats10 Plate OH Strict Press12 Plate Sumo Deadlifts100m Run (EZ→ Mod→ Hard)...
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Thursday 20201008
Warm-up (No Measure) AMRAP x 7 MINUTES10 Burpee + Extra Push-Up10 Sumo Good Mornings*10 Hollow Rocks10 Supermans *Option to add DB after 2nd round Workout – Metcon (Weight) 4 SETS FOR QUALITY8 Tempo...
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Friday 20201009
Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers10 Alt Groiners20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat8 Single DB Push Press10 Scap Pull-Ups20 Single Unders Skill –...
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Saturday 20201010
Warm-up (No Measure) 1:00 Bike (EZ) Into… AMRAP x 3 MINUTES6/6 Single Leg Glute Bridges6 Barbell RDLs6 Alt. Step-Ups Into… 1:00 Bike (MOD) Strength – Metcon (Weight) FOR QUALITY*12/12 – 10/10 –...
View ArticleUpdates 20201010
Happy Saturday everyone!! Hope everyone is well and continues to be safe! We have the following announcements: We are adding an 11am class to Saturday and Sunday beginning next week the 17th.Class...
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Sunday 20201011
Warm-up (No Measure) FOR TIME (10:00 CAP)400m Run10 Up-Downs10 Push-Ups5 Pike Push-Ups10 Burpees5 Burpee broad jumps10 Ring Rows5 Strict Pull-Ups10 KB DL10 Russian KB Swing10 KB Swing Workout – Metcon...
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Monday 20201012
Warm-up (No Measure) Foam Roll1:00 Upper Back/Lats1:00 Right Quad1:00 Left Quad Into… 2 ROUNDS10 Groiners10 Air Squats10 BB Elbow Punches Into… 2 ROUNDS10 Alt V-Ups5 BB Muscle Clean5 BB Front Squats...
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Tuesday 20201013
Warm-up (No Measure) 2 ROUNDS16 Jumping Jacks8 PVC Pass Throughs8 Up Downs8 PVC OHS Into… 2 ROUNDS6 Snatch DL6 BB Snatch Grip Push Jerk6 Cossack Squats6 Burpees Following the warm-up, take athletes...
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Wednesday 20201014
Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF)MOVT 1: Jumping JacksMOVT 2: KB Sumo DeadliftMOVT 3: Supinated Grip Bar HangMOVT 4: Russian KBS Workout – Metcon (AMRAP – Rounds and Reps) AMRAP x 12...
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Thursday 20201015
Warm-up (No Measure) 3 ROUNDS100m Run10 Barbell Strict Press10 Tall Jumps Strength – Metcon (Weight) ON A 15:00 RUNNING CLOCK…Build to a Moderate-Heavy Complex of…2 Push Jerk + 1 Split Jerk* *Bar can...
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Friday 20201016
Warm-up (No Measure) AMRAP x 7 MINUTES:30 Bike*8 Scap Pull-Ups10 Tight Kipping Swings12 Empty BB RDL *Increase pace 3-4 RPMs each round Skill – Metcon (No Measure) EMOM x 15 MINUTESMIn 1 – :40 Bar...
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Saturday 20201017
Warm-up (No Measure) 3:00 Row (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES10 Air Squats5 Tuck Jumps10 Empty Barbell Strict Press5 Burpee Broad Jumps Workout – Metcon (Time) FOR...
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Sunday 20201018
Warm-up (No Measure) FOR TIME (10:00 CAP)400m Jog Into… 3 ROUNDS10 Walking Alt. Samson Stretches10 Walking Alt. Leg Kicks5 Inch Worms w/ Push-Up Into… 200m Jog Strength – Metcon (Weight) EMOM x 10...
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