NEWS, BLOG & WORKOUTS

Coach led warm up  Crossover symmetry- plyo  WOD 3 rounds for quality of: 7 dumbbell bench presses (Hap/across) 5 L pull-ups (mod: knee tuck pull-up, strict, banded, or supine ring row) Then, Row 1,000 m for time Post total dumbbell weight (combined), and post row time to Wodify and whiteboard    Cool down  3 sets […]

Coach led warm up  Low bar banded mobility  Pre WOD skill/core Every 1:30 for 9 min of: 30 double unders or :30 sec practice  10 ring knees to chest 10 plank shoulder taps (feet stay in rings) WOD Complete as many rounds as possible in 10 minutes of: 6 wall walks (mod: HRPU to wall […]

Snatch Push Press + Overhead Squat – Find 5+2RM Front Squat – 68% x 5, 73% x 4, 78% x 3 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 10/side

Coach led warm up  Box stretches  And  Pvc warm up WOD  Complete as many rounds as possible in 20 minutes of: 5 power snatches 7 toes-to-bars (mod: knees to chest, leg raises, or v-ups) 9 box jumps Women: 75 lb., 20-in. box Men: 115 lb., 24-in. box Post rounds completed to Wodify and whiteboard

Coach led warm up  Foam roll  Then, 5 min amrap of: Bike 8 cals 10 good morning back squat  10 hand release pushups WOD 5 rounds for time of: 20 wall-ball shots(20/14) 10 deadlifts (225/155) Post time to Wodify and whiteboard