Archive for March 2019

Warm Up:  8min Rotating thru, 20sec Ring Hold’s, 5 Empty Bar Power Clean, 5 Bar Facing Burpee 5 Ring Rows Mobility: Peck Smash, 20 sec each side with lacrosse ball SWOD:  Bench 3 rep Max MetCon Prep:  1 Round 5 Power Clean -warm up weight 5 Low Ring Turn Overs 1 Round 3 Power Cleans…

Warm Up: 3 rounds, 30 sec Rope Smash, 5 Tire Flips, 10 Jump Squats, 10 Banded Side Shuffles (each direction) then Group Empty Bar Review Prep:  1 Round 200m Run Empty bar: 3 Power Cleans + 3 Front Squats + 3 Push Jerks Then, 1 rounds 200m Run Opening Weight 3 Power Cleans + 3…

Warm Up: Teams of 3 Relay AMRAP 5: 15 Right Arm Overhead AbMat Lunge 5 Sit-ups 15’ Left Arm Overhead AbMat Lunge AMRAP 5: 25’ Bear Crawl Down 5 Push-ups 25’ Reverse Bear Crawl Back *One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and…

Warm Up:  Partner 1: Row Fish Game Partner 2: Empty Bar 10 Reps, Deadlift, Box Step Ups 10 Reps Lunges 10 Reps SWITCH when Partner 1 completes or 5min mark Then: Partner 1:  Movements Partner 2: Fish Game *score combined Metcon Prep: 1 Round, Opening Weights 4 Calorie Row 4 Deadlifts (Warm Up Weight) 4…

Warm Up:  For 8min, 6 Burpees 6 Russian KBS 6 Goblet Squats *rest 20 seconds between sets Then Group PVC SWOD:  Snatch Complex On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Weight WOD: 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees   Mindset: Today,…

Warm Up:  For 10min, Sled Push, down and back 15 Banded Push Downs 20 singles 5 wall climbs 100m Run SWOD: Box Squat 5×5 to parallel, 75% Max Weights WOD:  AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders Mindset:  “If you can’t fly, then run.…

Warm Up: Mobility + Movements Review WOD: 19.5 33-27-21-15-9 Thrusters (95.65) Chest to Bar Pull Ups For time, with a 20min Time Cap Reminder: Tomorrow night is our Friday Night Lights, Gym Opens at 4:30, first heats take off at 4:15, BBQ is going by 5:45. We invite you to bring your friend or family,…

Warm Up: With a plate, perform 30 seconds of each Forward and Back Hops to Plate, Side to Side Hops to Plate, Ground to Overhead, Push-up Plank Hold, Burpee to Plate, Hands on Plate Mountain Climbers SWOD:  Push Press, built to triple Metcon Prep:  1 round, 20 singles 10 Kick Backs 5 Knee Raises then…

Warm Up:  Buddy Relay AMRAP 10: 10 Box Step-ups 10 Air Squats 100 Meters of “Rowling” Mobility:  Quad Stretch 30 sec each leg Calf Stretch 30 sec each leg Metcon Prep:  1 Round Each 6 Box Jumps 8 Front Squats 100 Meter Row *Build to Workout Weight *  1 Round Each 3 Box Jumps 4…

Warm Up:  3 rounds 4 Shuttle Runs, 10 PassThru’s with PVC, 10 G2OH with plate, 10 Banded Side Shuffle Then Group Stretch Mobility: Couch Stretch 1min each leg alt with Child’s Pose 1min hold WOD: EMOM 25min Min 1 100m Sprint Min 2: 15 KB Swings 53/35 Min 3: 15/12 Cal Row Min 4: 30…