8:30am Free Daycare and WOD Pre WOD KB Circuit. Move through this circuit for 8:00 minutes, break as needed. 10 Goblet Squats 10 SDHP 10 KB Russian Swing 10 Clean and Jerk (5 each way) 10 Snatch (5 each way) Pick your own load. WOD Annie 50-40-30-20-10 Double Under Sit Ups On the minute stop [...]
Pre WOD 5×5 Single Leg Box Squat (5 each leg) 5×5 Narrow Grip Push Ups-Feet elevated WOD: Partner 150 Wall Balls for time. Complete reps anyway, one person works at a time. Rest 2:00 3k Row for time. Use one rower. Complete distance anyway. Rest 2:00 100 Knees to Elbow for time, complete reps anyway. [...]
Park WOD Love at Liberty Park! Pre WOD: Superset. 5×12 Box Jump Working on linking jumps to improve on box jump form and efficiency. 5×8 Ring Row or Strict Chin Up Not for time. WOD: On the minute for 10:00. 8 Box Jumps 24/20″ 8 Hollow Rock The goal is to work as fast as [...]
8:30 am Free Daycare Class 5:30 and 6:30pm Liberty Park WODS Pre WOD 5×2 Rope Climb 5x100m Run WOD: 3 Rounds 10 KB Snatch (5 each) 24/16kg 20 Power Swing-American 10 Power Swing-Russian Then 100m Walking Lunge Then 3 Rounds 20 Double Under 10 KB Clean 10 KB Clean and Press Post WOD 100 Superman [...]
Team Allstars. Pre WOD 8x50m Sprint rest :30 seconds between Track own splits, goal is to stay even in splits. Record fastest split. WOD 6×3 Hang Clean @ 75-80% 1RM Rest 2:00 Between sets. Post WOD: Break reps up as needed. 30 Perfect Kipping Pull Ups-Skill Work 30 Lateral Lunges (Each leg) Stretch 9:30 and [...]
Coach Mike coming in on a sprint. If you want to attain your goal, you cannot look away from it. So today is the official Day 1 of your challenge. We all have 30 days to work towards our goals. As we spoke on last weeks post and Tommy’s meeting we are not tracking any [...]
Another Monday, another chance at it! Make this week great. Pre WOD: 1-6 Up and Down Strict Pull Ups Ring Dips Pistols WOD: 250m Row or Ski 200m Run 20 Goblet Squats 24/16kg 20 Air Squats 15 Toes to Bar 15 Knees to Elbow 10 HSPU or Ring Dips or Box Dips 10 Push Ups [...]
Group WOD 7, 9 and 10am Free Intro 8am Spartan Race Prep 8am Olympic Lifting 7, 11-1pm
