WOD

Wednesday, June 19th

06/18/2019

WARMUP:   Reverse Tabata (8 rounds, :10s WORK, :20 REST)   Bike Sprints    Snatch Prep: 6 reps each   Snatch DL   BTN Strict/Push Press   Kang Squat   High Hang Muscle Snatch   High Hang Power Snatch   Hang Power Snatch   Overhead Squat   Hang Squat Snatch        STRENGTH:   SNATCH COMPLEX   E3MOM x 18 MINUTES: 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex  &....

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Tuesday, June 18th

06/17/2019

WARMUP:   3 Rounds:   60’ Filly Lunge w/ DB (switch at 30’)   60’ Shuttle Run   60’ Bear Crawl           SKILL:   EMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - Shuttle Run       WORKOUT: 6 SETS: AMRAP x 3 MINUTES: 5 HSPU 10 Plate G2OH (45/25)(25/15) 30 Plate Hops -Rest 1:00 b/t each AMRAP-  ....

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Monday, June 17th

06/16/2019

WARMUP:   EMOM x 8 minutes:   Min 1 - :30 Bike + 5 Burpees   Min 2 - :30 Jump Rope + 10 Plate G2OH       WORKOUT: FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6" or 12" above standing reach.        BEACH BODY ABS FINISHER: 3 SETS :30 2-Point Plank L/R :30 2-Point Plank R/L 20 Alt. V-Ups  ....

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Saturday, June 15th

06/14/2019

CLOSED FOR RECONSTRUCTION....

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Friday, June 14th

06/13/2019

WARMUP:   AMRAP x 6 minutes:   10 Shuttle Runs   5 Jumping Air Squats   10 Samson Lunge Stretches   20 Mountain Climbers       AMRAP x 6 minutes:   Odd: Row easy > moderate > workout pace   Even: Inchworms > Up Downs > Burpees   *focus on pacing for the row = sb finishing cals :45-:50 each minute           WORKOUT:   "DEATH ROW" EMOM x 20 MINUTES MIN 1 -- 20 Cal Row MIN 2 -- 15 Burpees *Scale as nee....

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Thursday, June 13th

06/12/2019

WARMUP:   AMRAP x 10 minutes:   8/8 Single Arm KB Split Squat Thruster   :30 Goblet Squat Hold   8/8 Plank Lateral Crawl   8/8 KB Bent Over Row       Review/warmup Tabata movements       WORKOUT:   TABATA (8 SETS, :20 WORK / :10 REST) Tabata 1 - Plate Ground to OH (45/35)(35/25) Tabata 2 - Box Jump (20") Tabata 3 - Bottom 2 Bottom Air Squat Tabata 4 - Bike for Cal Tabata 5 - DBL KB Front Rack Hold (70/53)(53/35)   RUMP PUMP FIN....

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Wednesday, June 12th

06/11/2019

WARMUP:   EMOM x 8 minutes:   Min 1: Up Downs > Air Squats > V Ups > Burpees   Min 2: Single Unders > High Jump Singles > Single, Single, Double > DUs       Squat Clean Prep:   7 Clean DL   7 High Hang Shrugs   7 High Hang Jump & Catch into a Power Clean   7 High Hang Jump & Catch into a Squat Clean   7 Squat Clean       Toes to Bar Prep:   10 Kipping Swings   10 Strict Knees to Chest  ....

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Tuesday, June 11th

06/10/2019

WARMUP:   2 Rounds:   1:00 Bike (moderate effort)   20 Mountain Climbers   10 HR Pushups   10 Jumping Squats   10 V Ups       Push Press Prep:   5 Strict Press   5 Dip & Drive Slow w/o barbell   5 Dip & Drive Fast w/o barbell   5 Push Press   5 Tempo Push Press           STRENGTH/SKILL:   5x5 Push Press (20x1)       WORKOUT: FOR TIME 1000m Row 25 Push Press (135/95)(95/65)....

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Monday, June 10th

06/09/2019

WARMUP:   2 Rounds:   5 Inchworm   10 Lunges w/ PVC Passthrough   10 Sots Press w/PVC   10 Cossack Squats       EXTENDED WARMUP:   EMOM x 9 min (progress movements each round, perform 2nd movement until end of minute):   Min 1: 10 BB GM > 10 Snatch Grip DL > 7 Muscle Snatch & Max Air Squat   Min 2: 7 Pushup to Down Dog > 7 Up Downs > 5 Burpees & Plank   Min 3: 10 Ring Rows > 10 Jumping C2B/Pullups > 7 Kipping ....

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Saturday, June 8th

06/07/2019

WARMUP:   EMOM x 8 minutes: (increase pace on the row: EZ > Mod > Hard > Sprint)   Min 1: Row :30 + Groiners   Min 2: 10 BB Deadlift + Inchworms w/ Pushup       Partner C&J Prep:   P1: 10 Elbow Punches + 5 Strict Press   P2: 5/5 Moose Antlers       P1: 5 Hang Muscle Clean + 5 Power Cleans   P2: Alternating Lunge & Twist       P1: 5 Hang Power Cleans + Push Press   P2: Boot Strap Stretch   Then &....

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