9-19-17

9-19-17

WARM-UP 6mins rolling the traps/lats as a class -then- 2 Sets -10 ring rows -10 push-ups -30 straight arm jumping jacks   STRENGTH 16MIN ROTATION 1) DB Bench Press- 6 reps 2) Bent Over Underhand Barbell Row- 8 reps 3) L-Sit/V-Sit- 35secs...

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9-18-17

9-18-17

WARM-UP 1min ankle stretch 1min pigeon stretch on both sides 2min squat hold -then- 2 Sets -60sec row -60sec of empty backsquats STRENGTH BACK SQUAT -7 SETS OF 1 REP @90%+ *Last week of heavy squtting for a little bit, if you feel good then go...

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9-15-17

9-15-17

WARM-UP 2 SETS -90SEC Row or Bike -100′ Alternating High Kicks STRENGTH DEADLIFT -7 SETS OF 1 REP @ 90%+ WOD 15Min Amrap -5 Squat Cleans (135/95) (+165/115) -30 Fat Ropes / (+Double Unders) ____ *EMOM- 3 Burpees / (+Over The Bar) *Burpees...

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9-14-17

9-14-17

WARM-UP 2 Sets -100M Overhead Plate Walk(moderate) -15 Plate Ground to Overhead -15 Ring Pull-Ups STRENGTH 5 Sets 1) Seated Strict Barbell Press- 6 reps 2) Alternating Plank DB Rows- 12 reps total *Rest 60-90secs between exercises* WOD For Time...

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9-12-17

9-12-17

WARM-UP 2 Sets 10 PVC Pass thrus 10 Plank Walk Ups 20 Plank Shoulder Taps 30 Straight Arm Jumping Jacks STRENGTH 20Min Rotation 1) DB Bench Press- 10 reps (heavier than last week) 2) Bent Over Underhand Barbell Row- 8 reps 3) L-Sit OR V-Sit...

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9-13-17

9-13-17

WARM-UP 6Min EMOM 1st Min- Empty Back Squats 2nd Min- Inch Worm Walkout and Walk In STRENGTH 20Mins Max BACK SQUAT 6 Sets of 3 Reps @ 80-90% of  1RM Partner WOD 18Min Amrap -50 Cal Row -50 Russian Kb Swings (53/35) (+70/53) -50 Wall Balls (20/14)...

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9-11-17

9-11-17

WARM-UP 3 sets -60sec row/bike -5 Push Ups -5 Pull-Ups -5 Strict Press -5 Front Squats “9/11 Tribute Wod” -In remembrance of all the brave souls that lost their life on Sept 11, 2001. 5 Rounds For Time: -400M Run -9 Burpee Over Box...

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9-8-17

9-8-17

WARM-UP 2 Sets 200M Jog 10 Stiff Leg Deadlifts 10 Front Squats STRENGTH 20Mins Max Deadlift 6 Sets of 3 Reps @ 80-90% of 1RM *Rest 2mins between sets* WOD For Time: -200M Run -5 Power Cleans (175/115) (+205/125) -5 Front Squats -200M Run -10...

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9-7-17

9-7-17

WARM-UP 6Min EMOM 1st min- PVC Pass thru + Ovhd Squat 2nd min- Strict Barbell Shoulder Presses 3rd min- Ring Rows (slow and controlled)   STRENGTH 4 Sets 1) Seated Strict Barbell Press- 8 reps 2) Alternating Plank DB Rows- 16 reps total...

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9-6-17

9-6-17

WARM-UP 2 Sets 500M Rw 90sec Squat Hold (w/ a barbell if able in back rack)   STRENGTH Back Squats 5 Sets of 5 Reps @75-85% of 1RM *If youre unsure of your 1RM and youre confident you could hit your BW+1/2 then go off of that.   WOD 4...

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9-5-17

9-5-17

WARM-UP EMOM-6mins 1st Min- 40secs Plank Walk Ups 2nd Min- 40secs Ring Rows 3rd Min-40secs of Sit Ups STRENGTH 20min Rotation 1) Db Bench Press- 12 reps 2) Bent Over Underhand Barbell Row- 10 reps 3) Hollow Hold 40secs —–> Straight...

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8-25-17

8-25-17

WARM-UP 3 Sets -60sec Row or Bike -60secs Stiff Legged Deadlift STRENGTH DEADLIFT 5 SETS OF 5 REPS @75-80% *Rest 2mins minimum in between* WOD 20Min Amrap -80 Fat Ropes / Double Unders -60 Russian KB Swings (53/35) / (70/53) -40 Wall Balls...

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