NEWS, BLOG & WORKOUTS

No Class today, Come to class……. It’s a good one 😁

Coach led warm up  PVC warm up WOD On a 16-minute running clock, for max reps: 5 rounds of: 20 seconds of deadlifts, rest 10 seconds 20 seconds of push-ups, rest 10 seconds :30 sec transition  Then,  5 rounds of: 20 seconds of power cleans, rest 10 seconds 20 seconds of squats, rest 10 seconds […]

Coach led warm up  Running stretches and warm up  Then, Active warm up 4 min amrap of: 8 kb DL 10 jump lunges 6 scap pulls + 6 kip swings TEST WOD Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings (53/35) 12 pull-ups (mod: banded, or ring row) Post time to […]

Push Press + Pause Jerk + Jerk – 2+1+1RM Back Squat – 70% x 8, 75% x 6, 80% x 4, 85% x 2, 90% x 1 x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch – 4 x 10 A3. Step-Up – […]

Coach led warm up  Banded floor mobility  WOD Teams of 2 or 3 complete: 6 min MAX distance Sled pull (180/140)( 100ft splits) (*for 3’s partner switching out sprints 100m) Then,  5 min MAX reps D ball over box (50/30)(60in)  (*1 ea. Partner) Then, 4 min MAX distance run with ball (50/30)(50m switch) (* Everyone […]