10mins Continuous – Move with Purpose and Control: 20sec One Leg Wall sit e/s 8 Side Plank Powell Raise/arm 20X0 8 Low Band SL RDL / leg 4 SA KB Front Squat R @ 32X1 4 SA KB Front Squat L @ 32X1 Then.., Front Squat 20X1; build up to a tough double for the…
8min Bike Moderate (build speed as you go) Rest 3-5min 20 Box Step Ups 10e/s 5 D-Ball 150/100 1min Star Plank :30es/FLR (Alt) 20m Sled Drag 100m Farmers Carry 70/50s+ x 5-6 Sets Rest 3-5min 2k Row Easy/2k run
General Warm-up Then.., Snatch Skill Warm-up Then.., Complete Five Sets (BOF) 1 Slow Snatch Pull + 1 Low Hang Power Snatch + 1 Snatch Balance Then.., 1-1/4 Close Grip Bench Press 30X0; 4,4,4 *3seconds lowering on the first descent Then.., Complete 3-4 Sets of 3 Rope Climbs / 5 strict pullups(banded) 12 Burpees Bike 12…
Tonights 7:30p and 8:30pm Classes are cancelled. 12 min EMOM: 3 Rounds Min 1: 15/12 Cal Bike (sub :40) Min 3: 200m/150m Row Min 4: 150m Runner/ 60 Double unders Min 2: 10 Burpees Then.., Back Squat; 10X1; 8 X 3; Rest 2:00 Then.., 10 min to finish… 100 Wall Balls *7/5 Push-ups EMOM, starting…
General Warm-up Then.., 5min AMRAP @ 75% Row 5 Cals 5 Toes to Bar 5 Box Jump Over 2min Rest 5min AMRAP @75% AB 5 Cals 7 C2B Pull Ups 15 Air Squats 2min Rest 5min AMRAP @75% Ski 7 cals / 30 Dubs 7 DB Squat Clean 7 Ring Push Up Then.., Every :75…
HYDRATE! HYDRATE! HYDRATE! ROmWoD 40min Routine Seal Dragon Pigeon Standing/Seated straddle Down dog Lizard Saddle Cross Shin Frog Bound Angle
HYDRATE!!!! Complete 3 Sets of 3 Sets 10 Cuban Press 30-40sec Extended Plank Hold 5 High Hang Clean Then.., 20min… Running Clock… 10 DB Strict Press 35/20+ immediately into; 10 DB Upright Rows 35/20+ immediately into; 10 Burpee Deadlifts in your DBs (Same DBs) Rest 60sec. Should be able to get 7+ Rounds. If you…
Heat Wave. Friday/Saturday/Sunday Please HYDRATE!!!! Complete 8-10 sets of: Row 30sec @ 70% 10 Windshield Wipers total Rest 30sec Bike 30sec @ 70% 10 AB Roll Out/GHD sit-ups rest 30sec Versaclimber/Ski/Run 30sec @ 70% 30sec FLR on rings rest 30sec Then.., Front Squat 1.1.1; rest 15sec/rest 2mins x 3 (tough sets) Then.., Complete 5 Sets…
Row 2k Easy Then.., Run 200m 100 Single unders/Versa 40m KB FR Carry Light x 5-6 Sets Then.., Bike 4mins @ 75% rest 2mins Bike 3mins @ 80% rest 2mins Bike 2mins @ 85% *focus consciously on pacing
Stay Hydrated!!! General Warm-up Then.., Snatch Warm-up Then.., Complete Five Sets (BOF) Hang Pwr Snatch + OHS @ 3030 – 2+2 Then.., 1-1/4 Close Grip Bench Press 30X0; 5,5,5; *3seconds lowering on the first descent Then.., 4 sets: 12-9-6 Russian KBS 88/70 9-6-3 HSPU. or Pushups 0:90rest
