NEWS, BLOG & WORKOUTS

Coach led warm up  Lacrosse ball mobility  Pre WOD  For 5 min complete: :30 sec toes to bar, knees to chest or v-up :30 sec banded good morning WOD “Ellen” 3 rounds for time of: 20 burpees 21 alt. DB snatches (50/35) 12 DB thrusters (50s/35s) Post time to Wodify and whiteboard

Coach led warm up  Floor stretches Sprint Interval WOD  20 min of 1:00 work/ 1:00 rest for distance on: Row Bike or Ski erg Rest last min then, 4 min max double unders or heavy rope singles Post distance and reps to Wodify and whiteboard 

Snatch Short Pull + Floating Snatch + Snatch – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1 Clean Short Pull + Floating Clean + Clean + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x […]

Coach led warm up Barbell rollout Then, 3 rounds of: 5 jump dip descends  10 support knees to chest 5 empty bar clean and press 20 mountain climbers TEST WOD Elizabeth 21-15-9 reps for time of: Cleans Ring dips Women: 95 lb.  Men: 135 lb. Post time to Wodify and whiteboard  Cool Down 5 min […]

Snatch Push Press + Overhead Squat (% of OHS) – 75% x 3+2 x 2, 75% x 3+2, 75% x 3+2, 75% x 3+2 Front Squat – 65% x 3, 70% x 3, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. […]