WOD

May 12th. Yoga with YeSenia Sia Mora at 12pm. We are capping the class to 12-15 members. Please reserve your spot by clicking on this link and putting your name on the list HERE.??‍♂️   Today is only as good as you make it. Go hard on the cardio and earn your rest! General Warm-up...

Sunday schedule: 9am Class 10am Class 10-12pm Barbell Class with Coach John   EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 15 Front Squats 75/55 Min 3: 16 Alt. DB Snatches 50/35 Min 4: 15/12 Cal Ski Min 5: 20 Sit-Ups Min 6: 50 Double Unders Min 7: Rest  

Warm-up A Then, Back Squat Every 2min. x 10 Rounds: 3 Back Squats *Share your weights quickly and only go as heavy as you can without failing and in the 2min. window. It's probably not going to be a PR day. *Please start light and build as gradually as you like. Then, 8min AMRAP: 8...

Dynamic warm-up Then, AFAP with a partner complete the following 2 mile Bike - switch however you choose 1 Mile run (alt every 200m) Then... Bench Press (5 x 10) Then... 3 Rounds For Time: 50 Russian KB Swings 70/53/35 50 Sit-Ups (feet anchored on the sides of the KB) 50 Double Unders  

4-5 Sets Not For Time 30sec psoas march (use mini band) 20sec Rower pike ups 30sec Dead Bug 20/14# Then... Every 2min x 5 Rounds: 15/12 Cal Row 15 Box Jumps 24/20 Rest 3 min Every 2min x 5 Rounds: 200m Run 5 Man Makers (Make it hard) 35+/25+ Rest 3 min Every 2min x...

Warm-up A Then, With a partner: 100 / 80 cal row AFAP. 5min Cap Then, Back Squat 40X0 ; 5,5,4,4,3 *if paused longer than 0sec at the top - set is over.  Then, 5 Rounds: 10 Power Cleans 165/110 200m Farmer Carry with (1) 70/53lb KB 10 Cal Assault Bike *The KB must be held...

General Warm-up Then, Snatch warm-up Then... 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Snatch 135/85 Immediately into; 10 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Immediately into; 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Snatch 135/85 *A mixture of "Holleyman" and "Cindy." *No Rest between sections. *The Cindy section may...