Monday, March 21st, 2022
Coach Led Warm Up 2:00 Bike 2 sets of *Mini Band Complex (5/5 half circles, 10/10 lateral steps, 15 glute bridges) then, 2 rounds 10 Air Squats 10 Lunges 10 Ring Rows STRENGTH Every 2 Minutes for 4 Sets 8 Back Rack Reverse Lunges (4 each leg) 12 Heavy Russian KB Swings GET FIT For […]
Saturday, March 19th, 2022
Coach Led Warm-Up 3 Rounds -15 Banded Good Mornings -10 Cal Machine -5 Inchworms then, 2 Sets :20 Active Hang -10 SL V-Ups -10 Supermen WOD In teams of 2 with a 35 Minute Running Clock 100/75 Cal Bike 100 Alt. DB Snatches (50/35) 100/75 Cal Row 100 DB Deadlifts (50/35s) 100 Double Unders (Each) […]
Friday, March 18th, 2022
Coach led warm up Crossover Symmetry – Iron Scap Then, 2 sets of: :30 Legs only row (work on power through extension of legs) :30 Arms only row (work on proper reach and power finishing pull) 10 Hollow to Superman 10 Jumping rope pull up WOD For Time: 1200/900 m Row 80 Weighted GHD or […]
Thursday, March 17th, 2022
Coach led warm up Foam roll Then, 2 sets of: 8 Inchworm push ups 10 D ball push press (50/30) :20 Bike (moderate pace) WOD “Luck of the Irish” 20 min amrap of: 3 Bench press (135/85)(mod: 55% of 1RM) 17 Slam Ball (50/30) 22 Calorie Bike Post rounds and reps to Wodify and Whiteboard […]
Wednesday, March 16th, 2022
Coach led warm up Mini band activation Then, 10 Clean Grip Deadlift 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (quarter squat) 10 Hang Power Cleans (45/35#) 10 Pause Back Squats Work up to hang clean weight Strength Day LIFT A. Emom for 8 min of: 2 Hang Power Clean (65-70%) Post weight […]