Category: WOD

Monday, January 21, 2019

PLEASE NOTE – DUE TO EXTREME WEATHER CONDITIONS, THE 5:30AM CLASS HAS BEEN CANCELED.  THE WEBSITE AND FACEBOOK PAGE WILL BE UPDATED IF OTHER CLASSES ARE CANCELED. Warm-up 2 rounds Armbar stretch x 20 sec., R+L 10 weighted PVC pass throughs Foam roll – t-spine, lats Strength 5 rounds Seated DB/KB press x 5 Tempo …
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Saturday, January 19, 2019

Warm-up 2 rounds Lateral med ball throw x 5, R+L Partner wall balls x 5 (each) Conditioning AMRAP 25 min.. In teams of 2 or 3: 10m lunge + 10m sprint back to start line 10m bear crawl + 10m sprint 10 pull-ups/ring rows 10 burpees 20m goblet carry, AHAP *Relay format. One team member …
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Friday, January 18, 2019

Warm-up 8 min EMOM – Volume Strength  10 min. EMOM 2 Deadlifts *Use mins. 1-4 to warm up to working weight *Mins. 5-10 should be challenging but technically sound lifts Conditioning AMRAP 12 mn. 30 KB swings, 24kg/16kg 30 goblet squats, 24kg/16kg 30 push-ups Rest 2 min. For time: 50 abmat sit-ups Wrap-up Stretch progression


Thursday, January 17, 2019

Warm-up 8 min EMOM – Volume Strength  4 rounds Seated DB/KB press x 8 Tempo pull-ups/ring rows x 4-6 (1 sec. up, 2 sec. hold, 3 sec. neg.) -rest *20 min. Conditioning 3 rounds, EFT 500m row 15 burpees -rest Wrap-up Russian twists x 25, R+L Stretch progression


Wednesday, January 16, 2019

Warm-up 8 min EMOM – Volume Overhead mobility Foam roll – lats, t-spine LAX ball – traps Weighted PVC pass throughs x 10 Strength  Review and warm-up DB Snatch Conditioning 5 rounds for time 50 DU/150 singles 10 alt. DB snatches, 50#/35# 10 T2B/HKR Wrap-up Stretch progression


Tuesday, January 15, 2019

Warm-up Hip mobility Foam roll – quads, glutes Samson Stretch, R+L Banded Hip Drill Strength  4 rounds Weighted rear foot elevated split squat (RFESS) x 8, R+L KB swings x 10 -rest *20 min. Conditioning 4 rounds, EFT 10m bear crawl 10m burpee broad jumps 10/8 calorie row -rest Wrap-up Dead bugs x 20 Stretch …
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