Strength
Every 2 Minutes for 20 Minutes:2 Jerks*Push Jerks or Split Jerks
WOD
10 Minute AMRAP:10 Assault Bike Calories12 DB Hang Power Cleans (50s/35s)15 Up Downs (burpee with no push up, we want the cycle time to be fast!)
After Party
4 sets of 12 Zottman Curls
Strength
Back Squat5x3 *3 Second pause in the bottom of each rep (1311)
WOD
3 Rounds for Time:500 Meter Row50′ DB or KB Front Rack weighted lunges (25′ down and back)*Rest as needed between rounds
After Party
12-15 Hip Ext
Hi guys, Coach Mitch here. As most of you know, I tend to be more reserved than Coach Cami. I am not a very open or emotional person and I tend to keep things to myself. But, we’ve been asked a lot of questions in the last few days after announcing some changes that will […]
Strength/Skill
Snatch “Clusters”5 x 1.1.1*This will be performed as follows:Snatch – set down and rest 10 sec – Snatch – 10 seconds – Snatch
WOD
3 Rounds for time:20 Alternating DB Snatch (50/35)40 Double Unders
After Party
3-4 Sets:10 Sit Ups or V-Ups1:00 Minute Plank10 Upright Barbell Rows
Strength
Take 10-15 Minutes to warm up your Clean and Jerk.*Try to do at least one rep at each of the weights you plan to hit in the WOD.
WOD
For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box […]
We are sorry for the late notice, there will be no 5:30PM and 6:30PM classes today. Have fun and be safe tonight.
WOD
Every 4 Minutes for 20 Min 20|15 Cal Bike 50 Double Unders
After Party
3 Sets: 15 Hip Extensions
*Weighted or Banded if needed. Scale to reverse crunches
Strength
Back Squats – 5×5
WOD
4 Sets:500 Meter Row1:00 Min Farmer Carry1:00 Min Plate Overhead Press*Holding a plate at chest high and ending locked out overhead.
Pumpkin carving tonight at 5:30 PM!
STRENGTH
3 Sets: 10 Pendlay Rows 1 Set of “Sevens/21s” barbell curls
WOD
30-20-10 Kettlebell Swings Burpees
After Party
3×20 V-Ups
Reminder: Pumpkin Carving will be going down on Tuesday, October 29th at 5:30pm. Cubs and bears will both be at 4:30pm. Please BYOP(umpkin)!
Strength
Strict Press 5×5
WOD
Buy In – 30 Cal Row or Bike3 RFT15 Power Cleans15 Knees to ElbowsCash Out – 30 Cal Row or Bike
After Party
3 Sets:DB Incline Bench Sets:12-15 Reps (Heavy)12-15 […]
With a workout like to this, take plenty of time to warm up for your Deadlifts and HSPU. These are two movements that shouldn’t be taken lightly. P.S. If/When marking the wall for your tape target, please use something that will wipe off. Thank you!
Open WOD 20.3
For time:21 deadlifts (225/155)21 handstand push-ups15 deadlifts15 […]
