NEWS, BLOG & WORKOUTS

Coach led warm up  Banded mobility (from rig) WOD Kri$bata :50 sec work/ :10 sec rest for 4 min ea. of: Thruster (135/95) Supine ring row  Push jerk (135/95) Box jumps (24/20) Post total reps to Wodify and whiteboard  Post wod core 3 rounds NFT: 10 v ups 10 Superman extension  10 slow bicycles

Coach led warm up  PVC warm up and stretches  Strength  Every 1:30 for 9 min of: 5 Clean and jerk (work up to heavy set) WOD Complete as many rounds as possible in 16 minutes of: 200-meter run (50m = 1 rep) 1 minute of ring plank hold (mod: floor) Post heaviest C&J and rounds […]

Open Gym 11:00-12:30

Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+3 x 2 Front Squat – 70% x 2, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 […]

Coach led warm up  Wall stretches and warm up WOD Tabata :20 sec work/:10 sec rest for 4min of: Handstand push-up (mod: stack, box, or HRPU wall step) Rest 1min Dips (mod: band, or box) Rest 1min Push-up  Rest 1min Push press (75/55) Post number of reps completed for each movement to Wodify and whiteboard