WOD

A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side

then do:

2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10

B) 2 Sets
Back Squat x5 @85% of 3RM

2 Sets
Back Squat x3 @90% of 3RM

2 Sets
Back Squat x2 @100% of 3RM

C) “Fran”
21-15-9 reps of:
Thruster (95/65)
Pull-up

HIIT – ” Wall Ball Maul”

8 MIN TABATA : Med Ball Cleans/ Med Ball Push Press

rest 30 sec

8 MIN TABATA : Wall Balls/ Med Ball Toss Sit Ups

For the safety of all our members and coaches we have decided to cancel all classes today. Stay safe and warm!

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) 3 Sets
30 Sec Cal Ski Erg
1 Min Cal Row
30 Sec Max Burpee
1 Min Assault Bike
30 Sec Max Alt DB Snatch (50/35)
1 Min Max Single Arm Overhead Walking Lunge (50/35)
30 Sec Max Squats
rest 1 min

C)3 Sets
Tall Banded Lateral Raise x25
Knee Banded Glute Bridge x20

A) Coaches Choice Warm-up

B) In 15-20 Min Establish A 5RM Push Jerk

C) 3 Rounds For Time Of:
30 Kettlebell Swings (53/35)
20 Toes To Bar
10 Push Jerks (85% of todays 5RM)

A) 3 Sets
Snatch Grip Romanian Deadlift x5
Behind The Neck Snatch grip Push Press x5
Hang Muscle Snatch x5
Overhead Squat x5

B) 5 Sets
Hang Snatch Pull w/ 2 Sec Pause In ext. x3 + Hang Snatch x2
*Building (Technique focused)

C) AMRAP In 8 Min Of:
8 Deadlifts (225/145)
6 Games Standard Box Jumps (24″/20″)
4 Handstand Push-ups
rest 8 min
AMRAP In 8 Min Of:
16/13 Cal Row
10 Front Squats (155/105)

Happy New Year!!

Holiday Schedule! 9am and 10am classes only!

A) Coaches Choice Warm-up

B) 4 Sets
15 Cal Assault Bike
15 Pull-ups
2 Squat Cleans (80%)
rest 1 min
EMOM For 3 Min Do:
12 Wall Balls (20/14)
1 Wall Climb
rest 1 min

Happy New Year!!

A) Coaches Choice Warm-up

B) For Time:
1000 m Ski Erg
2 Mile Bike
1000 m Row

C) 3 Sets
Bent Over Trap 3 Raise x12 ea.
rest 90 sec
Double KB overhead Sit-up x15
rest 90 sec
DB Viking Press x15
rest 90 sec

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform
For Time:
150 Double Unders
50 Wall Balls (20/15)
50 DB Hang Power Clean (50/35)
50 Wall Balls
50 Burpee Box Jumps (24″/20″)
50 Wall Balls
50 Overhead Squats (135/95)
150 Double Unders

 

HIIT – “Core and More”

4 min Tabata : Standing Air Bike

rest 30 sec

4 min Tabata : Candlesticks

rest 30 sec

4 min Tabata : Sled Push

rest 30 sec

4 min Tabata: Laterals w/ hip circles

A) Coaches Choice Warm-up

B) In 15-20 Min Establish a 3RM Back Squat

C) For Time:
30 Front Squats (135/95)
30 Toes To Bar
30 Clean and Jerks (115/75)
30 Ring Dips
30 Alt. Pistols
30 Power Snatch (95/65)

 

 

HIIT – “Flight Gone Mad”

3 Rounds :

1 min max effort Row

1 min max effort Wall Balls

1 min max effort KB Push Press

1 min max effort Box Jumps

1 min max effort KB SDLHP

Rest 60 Sec