Archive for May 2019

Warm Up:  3 rounds 30 second SuperMan/Hollow Rock *2 second hold in each movement, rotate for 30 seconds 10 Push Ups 250m Row Sprints SWOD:  Back Squat 5×5 building WOD: 4 rounds 12 DB Burpee Box Step Overs (24/20, 40/20’s) 15 HSPU 75 DUB   MindSet:  “Life begins at the end of your comfort zone.”

Warm Up:  2 Steady Rounds 20 Banded Good Mornings 10 Strict Pull Ups 500m Row/Bike then, 3 60 sec AMRAP rest 1 min between rounds Sandbag Squat *use any odd object SWOD:  3 rep Strict Press WOD: 40 DB Thrusters 50/35lbs 40/24 Calories *10 Minute Cap PWOD: Group Shoulder Stretch Mindset:  Quit complaining and do…

Warm Up: 3 Rounds, 12 KB Swings, 100m Run, 30 sec squat hold, 100m Run followed by Movement Prep for EMOM with Empty Bar SWOD: 12min EMOM 2 Hang Cleans building *starting with empty bar WOD:  3 Rounds 8 Bar Muscle Up (L1 ) 8 Chest to Bar (L2) 8 Pull ups (L3) 12 S2OH…

Warm Up:  1 Round :30 Dead hang from pull up bar 5:00 Row 30 Walking Lunge Steps then, 3 Rounds 50′ Back Rack Walking Lunge (75/55) Rest 2:00 SWOD:  Deadlift 5×5 alt with Bench 5×3 WOD: 3 Rounds 3 Rope Climbs 21 Power Snatch 75/55lbs   Mindset:  Work on your mind as much as you…

Warm Up:  2 Rounds, 5 strict Pull ups, 7/5Cal Bike/Row, 10 PVC Snatch Balance, 10 PassThru’s followed by group PVC/Movement Review SWOD: 10min EMOM 2 rep Hang Snatch WOD:   For Time 7 Rounds, 100m Run *200m Row 7 OHS (115/75) *sub front squats for scale or lighter OHS PWOD:  2500m ROW for Time  …

Happy Mother’s Day to our Mom’s out there. We appreciate you. Warm Up: 2 Rounds 15 Empty bar thrusters, 15 banded GM’s, 500m Row followed by group hip stretch SWOD: Back Squat, build to heavy single WOD:  For Time in under 15min 2k Row 50 alt pistols * 30 Hang Cleans (185/125, 155/105, 115/85) PWOD: …

Warm Up: Kettlebell Relay followed by Group Mobility WOD: Buy in 25 Burpees 3 rounds 6 push ups 10 Goblet Squats 12 Dips 20 Weighted Sit Ups 24 Med Ball Cleans Rest 2 min then 3 Rounds 10 Shuttle Sprints 15 Burpees 30 Med Ball Lunges Cash Out 400m Run

Reminder, Please register your kids for Sat 9am playroom times on your Push Press App Warm Up: 3 rounds with a light KB, 10 reps each Split Squats, Push Press, Bent Row, Lat Hops SWOD: Front Squat 3×8 at 70% WOD: Every 4min for 24min 400/300m Row 12 Wall Balls (20/14) Amrap Rope Climbs in…

Warm Up:  2 rounds 100m Jog, 10 Banded GM’s, 10 Side Lunge, 10 Sit Ups SWOD:  Strict Press 4×12 alt with DeadLift 5×5 WOD: 3 Rounds 10 DB Squat Cleans (45/25’s) 10 Chest to Bar PWOD: Chest Stretch

Warm Up: Short Track followed by Group Stretch Mobility: Chest Stretch + Lat Stretch 1min each side Dynamic Hip Stretch 1min each side WOD: 2 Rounds For Time 400m Run 30 KB Swings (53/35) 400m Run 20 Pull Ups 400m Run 10 KB Swings (53/35) 400m Run PWOD: Childs Pose Stretch + Calf Stretch