12.5.19 WOD
General Warm-up Then.., 30-35min AMRAP 100/85 cal Row/Ski/Bike 10 D-Balls to shoulder 150/100/80/70. Or 20 Slam balls 30/20 20 V-ups Then.., 3 Rounds 1:00 Side Plank -R 1:00 Side Plank -L 1:00 Hand Stand Hold / ELbow Plank 1:00 Rest
12.4.19 WOD
Warm-up Complete 3 Sets Row 1:00 10 Band Dislocates 10 Down Dog Up Dog 5 Snatch Deadlift* 5 Snatch High Pull 5 Hang Power Snatch *Start with an Empty bar, feel free to add light weight for 2/3 sets Then.., 1RM Hang Power Snatch Then…, 3 Rounds 2 Rope climbs 60 Double Unders 15 Burpees…
12.3.19 WOD
4 Sets 25 Double Unders 8-10 Push Ups @ 20X0 tempo 30sec Wall Sit (drive your low back into the wall) rest :30 Then.., Close Grip Bench Press 30X0; 10,8,6; rest 90sec (building weight each set) Then.., For Time: 25 Cal Bike 25 Pull-ups 20 Cal Row 20 Handstand Push-ups 15 Cal Bike 15 Pull-ups…
12.2.19 WOD
Warm-up 10min. EMOM: Odd: 15/12 Cal Row/Bike/Versa/ski Even: 20 Russian KB Swings 70/53 Then.., Back Squat; 20X1; 8-10 X 3 Build on Feel. (10min) Then.., 1RM Hang Power Clean (10min) Then.., Complete 3 Sets For time: 21 Db or Bar Deadlifts, (50/35#) (95/65#) 15 Db Push Press 9 Db Thrusters
12.1.19 WOD
45min running clock.. ROM + Recovery Easy 10:00 – Assault Bike 5:00 – Saddle 10:00 – Row 5:00 – Seated Forward fold 10:00 – 500m ski + 100 Singles/Versa/Runw 5:00 – Seated straddle
11.30.19 WOD
General Warm-up Then.., In teams of 2. Only 1 person works at a time: For Time: 5000 Meter Row 100 Devil Press 50/35s *You may complete this ANY format you’d like. Strategize with your partner and try to keep a solid pace 🙂 *A few schemes I like: 1.) You go, I go… 250m Row…
11.29.18 WOD
Friday, November 29: NO 6:00am Class Regular schedule rest of the day. Saturday, November 30: Regular Schedule. Sunday, December 1: Regular Schedule General Warm-up A + 100 Banded pull-aparts Then.., 1 Round: 0-5min. Assault Bike 1 Mile *0.7 Miles for Ladies 5-10min. 5min. AMRAP: 10 Bench Press 135/95 12 KB Deadlifts 70/53s+ 1 Round: 10-15min….
11.28.19 WOD
Holiday Class Schedule Thursday, November 28: 8:00am + 9:00am and 10:00am ONLY Friday, November 29: NO 6:00am Class Regular schedule rest of the day. Saturday, November 30: Regular Schedule. Sunday, December 1: Regular Schedule General warm-up Then.., 35min. to finish… 60-50-40-30-20-10 Cal Push Jerks 135/95 Toes-To-Bar Back Squat 135/95 KB Sumo DL high pulls 70/53…
11.27.19 WOD
Holiday Class Schedule Thursday, November 28: 8:00am + 9:00am and 10:00am ONLY Friday, November 29: NO 6:00am Class Regular schedule rest of the day. Saturday, November 30: Regular Schedule. Sunday, December 1: Regular Schedule General Warm-up A Then.., 35min. to finish this chipper… 50 Pull-Ups 50 Wall Balls 20/14 50 Calorie Row/Ski 50 Push-Ups 50…
11.26.19 WOD
Holiday Class Schedule Thursday, November 28: 8:00am + 9:00am and 10:00am ONLY Friday, November 29: Regular Schedule Saturday, November 30: Regular Schedule. Sunday, December 31: Regular Schedule Dynamic Warm-up Then.., Amrap 10 200m run / 200m row (option) 10/7cal bike Then.., Complete 3 Sets 10 Band Dislocates + Overhead Pull Aparts 5 Snatch Deadlift 5…