10-5-17

10-5-17

WARM-UP 8MINS CLASS GAME OF CHOICE STRENGTH EMOM-every min for 15mins 1st min- 6 Strict Pull Ups (weighted if able or scaled squat rack) 2nd min- 6 Barbell Bench Press 3rd min- 30-45sec Hollow Hold *Go tougher on Pull Ups than last week if you...

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10-4-17

10-4-17

WARM-UP 3Min Row or Bike 2Mins slow and controlled empty back squats STRENGTH EMOM-every 3mins for 15mins -8 Back Squats (find an approximate 8RM over the 5 sets) PARTNER WOD 15Min Amrap -15 Toes To Bar -20 Front Rack Reverse Alternating Lunges...

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10-3-17

10-3-17

WARM-UP 8mins 10 Pass Thrus 100′ Right Arm Waiter Walk (moderate KB) 100′ Left Arm 25′ Inch Worm +Cobra STRENGTH EMOM-every min for 15mins 1st Min- 10 Single Arm DB Shoulder Presses from the Knees 2nd Min- 10 Rep Other Arm 3rd...

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10-2-17

10-2-17

WARM-UP 1min ankle stretch 1min pigeon stretch each side 1min squat hold -then- 300M run 30 Air Squats STRENGTH 20mins Max 4 Sets 1) Barbell Box Step Ups- 10 reps each leg 2) Good Mornings- 8 reps *Same style and tempo we did last week, go slow...

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9-29-17

9-29-17

WARM-UP 2 Sets 25′ Inch Worm 50′ Alternating Deep Lunges 75′ Alternating High Kicks PARTNER WOD Teams of 2: For Time -200m Sled Pull (53/35) (+70/53) -50 Power Snatches (95/65) (+115/80) -200m Sled Pull -50 Burpees Over Bar -200...

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9-28-17

9-28-17

WARM-UP 8min Running Clock 60sec Pass Thrus 60sec Dead Hang Stretch on the Rings 60sec of Plank Shoulder Taps 60sec Reverse Snow Angels   STRENGTH EMOM- every min for 15mins 1st Min- 8 DB Bench Press 2nd Min- 8 Strict Pull-Ups (weighted if...

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9-27-17

9-27-17

WARM-UP 3 Sets -60sec Row or Bike -10 Stiff Legged Deadlift STRENGTH EMOM- every 3mins for 15mins -10 T&G Deadlifts (find a 10rep max along the 5 sets) WOD 15Min Amrap -20 Wall Balls (20/14) (+30/20) -20 KB Swings (53/35) (+70/53) -20 Cal Row...

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9-26-17

9-26-17

WARM-UP Class Rollout on the Traps -then- 6mins 10 pass thrus 20 straight rm jumping jacks 10 push ups STRENGTH EMOM-every min for 15mins 1st Min- 10 Right Arm L-Seated DB Presses 2nd Min- 10 Left Arm 3rd Min- 10 Horizontal Ring Rows *Take your...

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9-25-17

9-25-17

WARM-UP 8Mins 10 banded good mrnings 10 air squats 50′ alternating high kicks STRENGTH 20mins Max 4 SETS 1) Barbell Step Ups-12 reps 2) Good Mornings- 10 reps *On step ups have the bar in the back rack position, add weight if able, keep the...

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9-22-17

9-22-17

WARM-UP 2 Sets -25′ Inch Worm + Cobra -50’Alternating Lunge with Overhead Stretch -75′ Alternating High Kicks STRENGTH AND CONDITIONING 20Min Amrap -Complete 50 Power Cleans (155/105) (RX+185/125) -then- -Max Rounds of: *5 Slam...

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9-21-17

9-21-17

WARM-UP 2 Sets -60secs of Pass Thrus -30sec Dead Hang Stretch -60sec Bike or Row STRENGTH 15Min Rotation 1) Horizontal Ring Rows- 15 reps (go slow and pause at the top of the rep) 2) Landmine Standing Straight Arm Twists- 20 reps 3) Superman...

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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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