Wednesday, January 25th 2023
WARM UP EMOM x 4 -5-10 Push-Ups *bike remainder of minute -Box Pigeon -Calf Stretch 2 Sets -10 Barbell Strict Press -10 Step Ups -10 Barbell Deadlifts Build to Strict Press Weight STRENGTH EMOM x 10 3 Strict Press *consistent weight METCON For Time 3x 4 RMU or 4 Jumping Ring Muscle Ups or 8 […]
Tuesday, January 24th 2023
WARM UP Tabata Row x 3:00 Patrick Step Downs Perfect Squat to Press Hip 90/90s 3 Sets w/ empty bar -5 Air Squats -5 Burpees -5 Thrusters Build to starting weight STRENGTH E2M x 3 4 Front Squat :03 descent @ 65-75% E2M x 3 2 Front Squat @ 77-89% METCON AMRAP 15:00 12 Thruster […]
Monday, January 23rd 2023
WARM UP 2 Sets :30 Single Unders 10 PVC Pass Throughs 5 PVC Thrusters into 2 Sets 5 Muscle Cleans 5/5 T-Spine Rotations 5 Squat Jumps 10 Barbell Bent Over Rows Coach Led Clean and Jerk Technique OLYMPIC LIFTING EMOM x 10 1 Power Clean and Jerk *build across sets GET FIT 14.1- OPEN PREP […]
Saturday, January 21st 2022
WARM UP 3 Rounds :20 Air Squat :20 Glute Bridge :20 Cat/Cow Into Coach Led Hip Flow Barbell Warm Up and Metcon Set Up PARTNER WOD 35 Minutes to Get as Far as possible or Finish: 3 Rounds -30 Push-Ups -30 Front Squats (95/65) -30 American KB Swings (53/35) 60/50 Cal Machine 2 Rounds -30 […]
Friday, January 20th 2022
WARM UP 2:00 Bike -20 Tibilais Raises -20 Calf Raises then, 2 Sets -:45 Spanish Squat 1/4 Hold -5/5 Curtsy Lunges -5/5 Spiderman Rotations Build to Starting Weight STRENGTH E2M x 5 6/6 Back Rack Reverse Lunges *go heavier than last weeks sets of 8 GET FIT 5x AMRAP – 1:30 10 Pull-Ups (Rx+4 RMUs) […]