Wednesday09182019

Warmup 2 Rounds: 1 Minute Bike/row 3 Strict Pull-ups 6 Push-ups 9 Air Squats 2 Rounds: With an Empty Bar: 10 Romanian Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict Press WOD “Bar Crawl” (Teams of 3) AMRAP 7: Bench Press 50 Bench Press (135/95)...

Tuesday 09172019

WOD 25 min cap “Fuller Circle” For Time: 50/35 Calorie Assault Bike/. 800 m run 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike/800 M run Gymnastic Conditioning In a 5 Minute Window: 20 Strict Handstand Push-ups 30 Dumbbell Power...

Monday09162019

Warmup Core x2 10 x1 legged glute bridges lower ab work X 10 reps Capacity Builder In a 1:30 Window: 9 Power Cleans (135/95) 9 Front Squats (135/95) 9 Push Jerks (135/95) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (155/105) 7...

Friday09132019

  Gymnastic Skills 10 Minutes of Practice: 21 Banded Good Mornings 25-50′ Handstand Walk STIMULUS • Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session • You’ll alternate between banded good mornings and...

Thursday 09122019

Warmup Core – X3 15 glute bridges 15 banded Walks 10 banded good morn Strength find a 1RM Back squat 5-5-3-3-1-1-1-1 Coach led Stretching 15 -20 min Upper Body 1. Puppy Pose: 1 Minute Click Here 2. Shoulder to Floor: 1 Minute Each Side Click Here 3. Wrist...

Wednesday 09112019

Warmup Core – partner 100 Medball sit-ups WOD “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 Rounds: 9 Rope Climbs/ floor rope climbs  11 Bear Complexes (135/95) Bear complex 1 power clean 1 front squat 1 push press 1 back squat 1 behind...

Tuesday 09102019

Warmup Core 3 rds 15 hollow rocks 18 good morn 21 abmat sit-ups 24 super man Gymnastics Death by strict pull-ups WOD “Road Trip” 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double...

Monday 09092019

Tempo Overhead Squat 3 Sets of 1 Sets: 50-55-60% STIMULUS • Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom • These percentages are based off your 1RM Overhead Squat    * Sets: 50-55-60% • All reps are taken from the rack • Rest as needed between...

Friday 09062019

Warmup Gymnastics Ring Muscle-Ups Max Unbroken Set Strength Thruster Build to Heavy 10-Rep Thrusters WOD Charlie Horse For Time: 10 Wallballs, 15/12 Calorie Assault Bike 20 Wallballs, 15/12 Calorie Assault Bike 30 Wallballs, 15/12 Calorie Assault Bike 40 Wallballs,...