Thursday 09.06.2018
A. Back Squat 1 Rep Max. Rest 3:00 minutes Beginner: 5 x 5. Rest 2:00 minutes B. “Freshman V2” As Many Rounds as Possible in Seven Minutes of: 7 Dumbbell Power Cleans (50/35) 7 Dumbbell Thrusters (50/35) L3: (40/30) L2: (30/20) L1: (25/15) Beginner Option: As Many Rounds as Possible in Five Minutes of: 7 […]
Wednesday 09.05.2018
A. Gymnastics Skill Work Three Rounds for Quality: :12 Seconds L-Sit Hold (parrellets, box, or rings) :12 Seconds Ring Support :25 Seconds Handstand Hold or Walk B. Five Rounds for Time of: 400 meter Run 20 Ground to Overhead with a plate (45/25) 12 Burpees to your Plate BURPEE TO PLATE DEMO L3: (35/15) L2: […]
Tuesday 09.04.2018
A. Strict Pull Ups 2 x Max Reps Rest 3:00 minutes Beginner: Partner Assisted: 3 x 5. Rest :90 seconds B. As Many Rounds as Possible in Eighteen Minutes of: 40 Double Unders 30 Ab-mat Sit-Ups 20 Calorie Row 10 Hand Power Cleans (135/95) L3: (115/75) L2: (60s Double Under Attempts) (18/15 Cal Row) (95/65) […]
Monday 09.03.2018
LABOR DAY HOURS: 9am and 10am classes only! A. “Hildy” For Time: 100 Calorie Row 75 Thrusters (45/35) 50 Pull Ups 75 WallBalls (20/14) 100 Calorie Row *If you have a vest or body armor, wear it
Saturday 09.01.2018
A. Dumbbell Bench Press: 4 x 10. Rest :45 Seconds Inverted Rows, Pronated Grip: 4 x 12. Rest :45 Seconds Inverted Rows DEMO Dumbbell Bench Press DEMO B. With a Partner As Many Rounds as Possible in Twenty Minutes of: Athlete #1 Rows 500 Meters Athlete #2 Runs 400 Meters *Score = total sets of 500m/400m […]
Friday 08.31.2018
A. MetCon warm up Two Rounds of: 10 Push Press 10 Kettlebell Swings 10 Box Jumps Rest :50 Seconds B. “Jack” As Many Rounds as Possible in Twenty Minutes of: 10 Push Press (115/75) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) L3: (95/65) (44/26) L2: (75/55) (35/26) (20/16) L1: (65/35) (35/26 Russian Swings) (20/16 […]
Thursday 08.30.2018
A. Every Minute on the Minute for Twenty Five Minutes of: Minute 1: 1 Turkish Get-up each arm (53/35) Minute 2: 10 Goblet Squats (53/35) Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back) Minute 4: 10 Squat Thrusts or Burpees Minute 5: 5 Strict Pull-ups L3: (45/25 TGU) L2: (35/25) (Band Assisted Pull-ups) L1: (Light […]
Wednesday 08.29.2018
Nutrition Challenge Benchmark WOD A. Low Box Squat, Moderate Stance: Work up to a heavy, but manageable set of 3 B. Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest :60 seconds C. “Sandstorm Task Domain” Five Rounds for Time: 10 Deadlifts (225/155) 200 Meter Run L3: […]
Tuesday 08.28.2018
A. Close Grip Floor Press: 10-8-6-4, adding weight each set. Rest :90 seconds – Build to a moderate set. Close Grip in between shoulder width B. Five Rounds of: 2 Minutes Max Calories on the Rower or Assault Bike 100 Meter Farmer Carry (70/53) Rest :60 seconds *Score = total calories after all 5 rounds […]
Monday 08.27.18
It’s not too late to sign up for the Nutrition Challenge! Just visit this LINK to reserve a testing spot. Challenge participants get the following: 4 weeks of meal plans and grocery shopping lists 4 weeks of accountability from Nutrition Coach Amber Exclusive access to HSN app which is integrated with MyFitness Pal. Your nutrition […]