WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (10 Min) Clean & Jerk WOD (30 Min) 5X for time 10 Archer Ring Rows 50 ft sled push 50 ft sled pull Run 400m 25 min cap COOL DOWN (5 min)
Alert! CHRISTMAS and NEW YEARS BREAK We will be closed Dec 24, 25, 31 and Jan 1. There will be no classes.
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FEB 21 – WOD
WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (20 Min) Clean and Jerk Technical Stance Sand Bag Warm Up WOD 10 Min AMRAP (15 Min) 5 Sandbag Get Ups (technical stance) 10 Pistols 15 Double Unders MIDLINE WORK (5 Min) 4X 10 GHD Sit Ups 10 GHD Extensions COOLDOWN (5 Min) Stretch
FEB 20 – WOD
WARMUP/MOBILITY (10 min) SKILL DEVELOPMENT (20 min) 15 Min to get to 3RM Front Squat WOD (25 min) “JT” 21-15-9 For Time: Handstand Push-up Ring Dip Push-up Post total time. COOL DOWN (5 min)
FEB 19 – WOD
WARMUP/MOBILITY (10 min) Ladder, A-skips, B,skips SKILL DEVELOPMENT (10 min) Pose Running WOD (25 min) 8 X 400m sprints 2:1 work:rest ratio record intervals 25 min cutoff COOLDOWN (10 min) Stretch
FEB 18 – WOD
WARM UP/MOBILITY (10-15 min) Agility Ladder SKILL DEVELOPMENT (10-15 min) Thruster WOD (20-35 min depending on # of heats) “Fran and her ugly friend” 21-15-9 Pull Ups Thrusters (40% 1RM) Row for Calories Burpees For time 15 min cutoff COOLDOWN (5 min)
FEB 17 – WOD
WARM UP/MOBILITY (10 min) SKILL DEVELOPMENT (15 min) Clean Technique Rope Climb Technique WOD: (20 min) 5 rounds for time of: 3 Power Cleans @80% 1RM 2 15 ft Rope Climbs 8 min time limit Scale rope climbs with 6 rope climbs from seated to standing touching only heels to the ground. Run multiple heats [...]
FEB 16 – WOD
http://www.youtube.com/watch?v=mBs8eURkDfU WARM UP/MOBILITY (10-15 min) SKILL DEVELOPMENT (5-15 min) OH squat Rev Hyperextensions WOD (10-40 min – 1-4 heats) 5 Rounds for time 5 Overhead Squats @ 50% 1RM 7 Reverse Hip-Extensions 9 Ring Push Ups 10 min cutoff for each heat 5 members per heat COOL DOWN (5 min) Stretch
FEB 15 – WOD
WARM UP/MOBILITY (10 min) SKILL DEVELOPMENT (5 min) Review Proper Bench Technique WOD (40 min) Bench 5X3 @ 80% 1RM On a three minute interval Then 12 min AMRAP 21 Double Unders 14 Kettle Bell Swings (55/35) 7 Box Jumps w/step downs (30/24″) COOL DOWN (5 min)
FEB 14 – Valentine’s Day WoD
WARM UP/MOBILITY (15 min) Burgener Warm up SKILL DEVELOPMENT (10 min) Pistol Scaling WOD (25 min) 5 rounds for time of: 10 Pistols (Alternating Legs)s 5 Power Snatches at 50% 1RM 10 Toes-to-Bars Post total time. 15 min time limit COOL DOWN (5 min)
FEB 13 – WOD
WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (10 Min) Clean WOD (Cut Off 30 Min) “Angie” Complete for time: 100 pull-ups, 100 push ups, 100 sit ups, 100 air squats. COOLDOWN/STRETCH (5 Min) _____________________________________ TRANSITION WOD Low-Bar Back Squat 80% 1RM 5×3 On a three minute interval Then Accumulate three min in each position Handstand Hollow Hold [...]