NEWS, BLOG & WORKOUTS

Coach led warm up Lacrosse ball mobility  WOD 21-18-15-12-9-6-3 reps for time of: Calorie row GHD or weighted sit-ups (30/20) Front squats (from rack) Women: 125-lb. (mod: 55% of 1rm) Men: 185-lb. (mod: 55% or 1 rm) Post times to Wodify and whiteboard

Coach led warm up Barbell rollout mobility  Then PVC warm up and stretches  Strength WOD Clean and jerk 3-3-3-3-3 reps *after ea. set complete 3 min amrap of: Bar facing burpees Post weight+reps for ea. Set to Wodify and whiteboard 

Snatch Push Press + Overhead Squat – Find 3+2 RM Front Squat – 70% x 3, 75% x 3, 80% x 2 x 2 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 x 10 A3. Single-Leg DB RDL – 4 x […]

Coach led warm up  Mini band warm up Then, Active warm up 5 min amrap of: 100ft shuttle run (rig to wall to rig) 6 narrow post squats 6 pike to cobra pike to Spider-Man  WOD 5 rounds for time of: 400-m run 15 supine ring rows 16 alt. pistol squats (mod: ball, band, post) […]

Coach led warm up  Banded mobility  Pre WOD sprint  For 8 min complete for reps: :30 sec Calorie bike sprint  Rest :30 sec :30 sec Double unders  Rest :30 sec WOD 21-15-9 reps for time of: Handstand push-ups (mod: stack, box, or HRPU to wall step) Kettlebell swings (70/53) Knees-to-elbows (mod: knees to chest, or […]