Saturday classes 8/9/10a. Closed Sunday 1.1.23 In 15:00 Build to a HSFTD Of: Clean + FS + (Drop) + Clean Then… 2 – 3 rds 15 / 12 cal machine (bike preferred) 12 power snatch 95/65 12 thrusters 12 T2B 15 bar lateral burpees Rest 2-3 minutes between
Warm-up Straight Arm Plank Hold x 1:00 Handstand Hold x 1:00 Contra-lateral Plank x :30 e/s SA Passive Hang x :15-:30 e/s Hollow Hold 1:00 Then…, Conditioning = Easy Does It! 40:00 Clock Row 400/500m 40 Mountain climbers Bike 12/15 Cal 15 BB curls Ski 200m 40 Flutter kicks 15 DB French press
Emom x 35 Min 1: 10-10-10-8-8-8-6 – deadlift Min 2: 10 /7 cal bike + 10 Russian swings 70/53 Min 3: 30 double unders + 10 V-ups Min 4: 10 Alt DB box step ups 24/20 + 10 box jumps Min 5: rest / add weight for next rd DL
Row 500m (Easy Effort) 20 Standing Band Pull Aparts 20 Dislocates 20 Down Dog up dog 10 :30 Side Plank 1:00 Bent Knee or Hollow Body Hold Then.. 5 reps of each movement from Metcon. Into 3 reps of each movements Move Quickly!!! Metcon 3 sets @60-70-80% Increase effort each round 20 wall balls 20…
New Years Eve schedule: 8a/9a/10a classes only New Year Day: CLOSED —————————————————— Warm-up (Quickly) Bike 2:00 Banded Hip Thrusts x 30r w/ :30 Hold Banded Side Step – Down & Back Russian Baby Makers x 10 Lunge Walk – Down & Back Then…, Strength Work (Build Quickly) Back Squat 15/12/10/8 *Shorten your rest btw each…
“The Twelve Gifts of Christmas” 1 Thruster (135/95) 115/83. 95/63 etc2 Hang Power Cleans3 Deadlifts4 Burpees5 Toes to Bar6 Box Jumps 7 Hand Release Push-ups8 Goblet Reverse Lunges9 Kettlebell Swings 53/3510 AbMat Sit-ups11 Wallballs 12 Calorie BIKE
0-3min. Max Barbell Bench Press 3-6min. Max Barbell Bent Over Rows 6-9min. Max DB Arnold Presses 9-12min. Max Bench Dips (Weighted or bodyweight) 12-15min. Max Barbell Bicep Curls Rest 5min 0-3min. Max Incline DB Bench Press 3-6min. Max DB Bent Over Rows *Alternate every 6-8 reps 6-9min. Max Plate Front Raises 9-12min. Max Single DB…
Row 400m (Easy) Banded Hip Thrusts x 30r w/ :30 Hold Banded Clams x 20 e/s Russian Baby Makers x 10 Arm Circles x 10 e/d Then…, WOD Complete 5 Sets FT (16:00 Cap) 5 Clusters 155/105# Row/Ski 350m Bike 15/12 cal 20 American KBS 53/35 Then… Strength Work Complete 5 Sets Front Squat x…
Holiday Schedule:12.23.22Saturday classes8a-9a-10a. (No Barbell Class or 11am class) Annual 12 Days Of Christmas WOD!!! 12.24.22No Sunday classes ——————————————— EMOM x 12mins1st – 3 Muscle Snatch + 3 Power Snatch (light)2nd – Row 10sec Easy + 10sec Moderate + 10sec Hard3rd – 10 Squat jumps for height. Then… 1 Squat Snatch1 Overhead Squat Then…..
2-3 Sets 12 Bench dips 150m Row (Bike 7/5 cal) 4 Devils Press (start light and increase the weight with each set) -walk 30sec- Then… Power Jerk (Speed) Every :90 4-4-3-3. we will remove the pause on the route to building up to a heavy single in the up coming weeks. Then.. Strength Every :90…
