NEWS, BLOG & WORKOUTS

Coach led warm up  Wall stretches  Then, 5 min amrap of: 3 wall kick ups 6 Samson stretches  9 pike to cobra to pigeon WOD 4 rounds for time of: 30 GHD or weighted sit-ups (30/20) 30 kettlebell swings (53/35) 100-ft. handstand walk (25ft increments) (mod: 1 min practice, or bear crawl + 10 plank […]

Coach led warm up  Crossover symmetry – Iron scap WOD Hard Cindy Complete as many rounds as possible in 20 minutes of: 5 weighted pull-ups (mod: regular, banded, or rings) 10 push-ups with feet on a box (mod: regular, or deficit knees) 15 squats holding a plate Women: 25-lb. pull-ups, feet on 24-in. box, hold […]

Hang Clean (below knee) – 75% x 2 x 2 sets, 75% x 2, 75% x 2, 75% x 2 Power Snatch + Snatch Balance (% of PS) – 75% x 2+2 x 2 sets, 75% x 2+2, 75% x 2+2, 75% x 2+2 Clean Pull (5 sec eccentric last rep) – 85% x 3, […]

Coach led warm up Banded floor mobility  WOD  On a 15-minute running clock, for max reps: 5 rounds of: :20 seconds of pull-ups, 10 seconds of rest :20 seconds of push-ups, 10 seconds of rest Then,  5 rounds of: :20 sec squats, :10 rest :20 sec GHD or weighted sit-ups (30/20), :10 rest Then,  5 […]

Coach led warm up  Low post banded mobility  Pre WOD core Every :30 sec for 8 min of: Battle ropes Reverse hypers Russian twists Straight arm plank WOD 5 rounds for reps of: 1 min calorie bike 1 min ring dips (mod: band, or box/bench) 1 min box stick jump over (30/24) Post total reps […]