Friday 6-23-17

GROUP WARM-UP: 2 rounds Lunge – Bear crawl Spidey – Inchworm Squat jump – SLM Butt kicker – High knee CONDITIONING: EMOM 10 minutes 1. 10 Handstand push-up 2. 7 Power clean #155/105 WOD: Three rounds for time 30 Kettlebel swings #70/53 60 Double under 400 Meter run

0 Read More

Thursday 6-22-17

GROUP WARM-UP: 4 rounds with PVC :15 pass thru :15 overhead squat :15 snatch balance :15 push up Then 4 rounds :15 plank :15 superman :15 hollow rock :15 med ball side touch STRENGTH: Reverse Tabata :10/:20 x 8 Strict pull up WOD: AMRAP 20 minutes of: 200 meter run 80 Ft. overhead walking lunge […]

0 Read More

Tuesday 6-20-17

GROUP WARM-UP: 4 rounds – Tabata :20/:10 Squat Push up Pull up Sit up CONDITIONING: EMOM 12 minutes 1. 15 Toes to bar 2. 100 meter run WOD: Four rounds for time 30 Push up 20 Front Squat #115/75 20 Push Press #115/75 60 Abmat Sit up

0 Read More

Monday 6-19-17

GROUP WARM-UP: 4 rounds :15 jumping jack :15 air squat :15 push up :15 jump squat CONDITIONING: EMOM 20 minute 1. Max rep DB Snatch #50/35 2. Max rep Burpee 3. Max rep Air squat 4. Rest WOD: AMRAP 10 minutes of 50 Double under 10 Back Squat #135/95

0 Read More

Saturday TEAM WOD 6-17-17

GROUP WARM-UP: 4 rounds :15 jumping jack :15 air squat :15 push up :15 jump squat then 4 rounds :15 plank :15 superman :15 side plank :15 side plank WOD: For time, Teams of 3: 100 Meter run (each) 100 Box Jump Overs 24″/20″ 100 Power Snatch #75/55 100 Toes-to-Bar 100 Power Snatch #75/55 100 […]

0 Read More

Friday 6-15-17

GROUP WARM-UP: 400 meter run 30 air squat 20 pass thru (PVC) 30 overhead squat (PVC) CONDITIONING: OTM 10 minutes 40 Ft. Broad jump 10 Wall Ball #20/14 WOD: For time: 150 single-unders 20 bar muscle-ups/pull up 10 sumo deadlift high pull #135 150 single-unders 15 bar muscle-ups/pull up 15 sumo deadlift high pull #135 […]

0 Read More

Thursday 6-15-17

BRING a FRIEND DAY! Any class is open and free to try. GROUP WARM-UP: 2 rounds Lunge – Bear crawl Spidey – Inchworm Squat jump – SLM Butt kicker – High knee CONDITIONING: OTM 10 minutes 100 meter sprint WOD: For time 50 Med Ball Clean #20/14 25 Push Jerk #155/105 50 Med Ball Clean

0 Read More

Wednesday 6-14-17

GROUP WARM-UP: 4 rounds :15 jumping jack :15 air squat ;15 push up :15 jump squat then 4 rounds :15 plank :15 superman :15 hollow rock :15 med ball side touch STRENGTH: Shoulder Press 5-5-5-5-5 (heavy as possible) WOD: 6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat #185/135 Chest-to-bar Pull-up

0 Read More

Monday 6-12-17

GROUP WARM-UP: 4 rounds :15 jumping jack :15 air squat :15 push up :15 jump squat STRENGTH: Back Squat 6-6-6-6-6-6 @ 70% of 1 RM WOD: Five rounds for reps of: 1 minute of box jumps 24″/20″ 1 minute of wall-ball #20/14 1 minute of rowing (calories) Rest 1 minute

0 Read More

Friday 6-9-17

GROUP WARM-UP: AMRAP 7:00 3 reps each #45/35/15 Snatch grip DL Hang power snatch Back squat Snatch grip push press Snatch Balance WOD: 21-15-9: Power Snatch #135/95 Sit up Directly into: 21-15-9: Power Clean & Jerk #135/95 Bar Muscle-ups Directly into: 21-15-9: Bar Facing Burpee Toes to bar

0 Read More