WARMUP MINI BAND 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS :40 SEC BTM SQUAT HOLD 20 GLUTE BRIDGES 20 CLAM SHELLS – THEN 10 FEET ELEVATED SQUATS 10 EB BACK SQUATS THEN…. STRENGTH BACK SQUAT EMOM6 M1: 1 REP @50% M2: 1 REP @60% M3: 1 REP @70% – THEN – EVERY 4…
For Time: 500/400m Row 500/400m Ski 35/25 Bike Cal -into- 400/320m Row 400/320m Ski 28/20 Bike Cal -into- 300/240m Row 300/240m Ski 24/15 Bike cal -into- 200/160m Row 200/160m Ski 18/10 Bike cal -into- 100/80m Row 100/80m Ski 12/8 cal THEN.. COMPLETE 3SETS: 15 BANDED TRICEP PUSHDOWNS MAX BENCH DIPS REST 1min 2 Sets: :30…
PARTNER STRENGTH FOR TIME 60 PARTNER DEADLIFTS (YOU GO, I GO) 45 PARTNER DEADLIFTS* (SAME BAR) DL@205/145 *MALES – @345 (45×3 + 15) *FEMALES – @245 (45×2 +15) 8 MIN CAP PARTNER WOD FOR TIME (30 MIN CAP) 200M MEDBALL RUN X10 (5 EACH) 60 DB THRUSTERS 10 WALL WALKS 200M MEDBALL RUN X6 (3…
WARMUP MINI BAND WARMUP _- THEN — 20 ALT LIZARDS 20 FIRE HYDRANTS 15 LEG RAISES 12 BTM SQUAT ROTATIONS STRENGTH FRONT SQUATS BUILD TO 70-75% (4-5 MINS) _- THEN EMOM8 2 FRONT SQUATS TOTAL 15 MINS 10 ROUNDS FOR TIME 3 POWER SNATCHES @135/95 12 WALLBALLS 16 MIN CAP COOL DOWN 3 MINS EASY…
PUMP SESSION BENCH PRESS (PARTNER UP IF NEEDED) BUILD TO HEAVY SINGLE IN 10 MINS –THEN AMRAP 2 MAX REPS @80% – THEN AMRAP 3 MAX REPS @65% –THEN AMRAP 5 MAX EB REPS (20-24 MINS) FINISHER 200M FARMERS CARRY 50 PULL UPS 60/40 PUSH UPS 80 SIT UPS
WARMUP 1:30 WALL CANDLE 1:00 WALL V 20 SIDE TO SIDE TOE TOUCHES 20 BW GOOD MORNINGS 20 ALT LIZARDS 10 DOWN DOGS 10 UP DOWNS 200M JOG STRENGTH DEADLIFTS EVERY 2 MINS X8 (16 MINS) 5 DEADLIFTS + 5 BOX JUMPS @135/85 AND BUILD BASED ON FEEL BUY IN: 500M RUN 25 DEVIL PRESS…
WARMUP 2:00 MIN MACHINE (15 MINS) 1:00 MIN WALL HINGE 20 BANDED PULL APARTS 20 BANDED PULL APARTS (PALMS UP) 15 BANDED PRESSES 15 BTN PVC PRESSES 10 ALT LIZARDS WITH ROT 10 DOWNWARD DOGS STRENGTH #1 BTN SPLIT JERKS (8 MINS) EMOM 5 2 BTN SPLIT JERKS @EB TO VERY LIGHT WEIGHT – THEN…
Class Schedule Announcement: 6am Thursday Class will be added to the schedule. WARMUP MINI BAND 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS :40 SEC BTM SQUAT HOLD 20 GLUTE BRIDGES 20 CLAM SHELLS – THEN — 12 ALT PIGOENS 12 ALT LIZARDS 12 HEEL ELEVATED PLATE SQUATS W/:3 PAUSE :30 HOLLOW HOLD X2…
*Closed on Easter Sunday* No Classes on 4.17.22 PARTNER STRENGTH + “DOUBLE GRACE” 60 CLEAN & JERK @155/105 10 MIN CAP + Superset PARTNER WOD EVERYTHING SPLIT 3-2-1 PARTNER LAPS 60 – 40 – 20 DB BOX STEPOVERS @50/35 10 – 10 – 10 WALL WALKS
