WOD

Wednesday, January 16th

01/16/2019

WARMUP:   2:00 Bike    Warmup Game WORKOUT: EMOM x 18 MINUTES Min 1 - 12/10 Cal Bike Min 2 - 20 V-Ups or Tuck-Ups Min 3 - 2 Rope Climbs POST WORKOUT STRETCHING: 2:00 in each: Seal Stretch Saddle Forward Sit (legs wide)  ....

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Tuesday, January 15th

01/15/2019

WARMUP:   AMPRAP X 7:   30 Single Unders (change to DU half way through warmup)   10 Barbell Deadlifts   10 Shoulder Swings   7 Ring Rows       STRENGTH/SKILL: SKILL DEVELOPMENT 10:00 Practice Full Pull-up Progression, Cycling Reps & Scaling   WORKOUT: 4 ROUNDS FOR TIME   10 Deadlifts (275/185)|(225/155)   20 C2B Pull-ups   60 Double Unders  ....

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Monday, January 14th

01/14/2019

WARMUP:   40 Synchronized MB Cleans from the Hang (every 10 reps – 10 Hollow Rocks)       Barbell Warmup:   5 Front Squats   5 High Pulls   5 Hang Muscle Cleans   5 Hang Power Cleans   5 Hang Squat Cleans       STRENGTH/SKILL: Build to Moderate Set of 5 Hang Squat Clean *This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.   WORKOUT: FOR TIME 12-10-8-6-4 Hang Squat Clean (155/105)|(13....

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Saturday, January 12th

01/12/2019

WARMUP:   400m Run, 500m Row or 750m Bike   10 Up-Downs   20 Single Unders   10 Ring Rows   20 Single Unders   10 Lunges w/ Twist   20 Single Unders   10 Perfect Pushups   400m Run, 500m Row or 750m Bike           EXTENDED WARM-UP: 10:00 Turkish Get-Up Play       WORKOUT: AMRAP x 25 MINUTES MODERATE PACE THROUGHOUT 500m Row 5 DBL KB DL (70/53)|(53/35) 50 Single Unders 5 DBL KB DL (70/53)|(53/35) 40 Walking Lunge....

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Friday, January 11th

01/11/2019

NO PM CLASSES TONIGHT CH Holiday Party @ The Wine Bar 7-9pm $40pp CASH ONLY includes open bar and apps See you there!!!   WARMUP:   Progressive Tabata EMOM (:10 REST after each :20 WORK)   Round 1:   :20 Hollow Body Hold/:20 Superman Hold   :20 DB Goblet Split Squats (L)/:20 DB Goblet Split Squats (R)   :20 DB Sumo Deadlift (L)/:20 DB Sumo Deadlift (R)   Round 2:   :20 Single Arm DB Hollow Hold (L)/:20 Single Arm DB Hollow Hold (R)   :20 DB Front Rac....

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Thursday, January 10th

01/10/2019

WARMUP:   6:00 Running Clock Group Warmup     ROWING DRILLS/WARMUP       WORKOUT: EVERY 10:00 FOR 30:00 COMPLETE... FOR TIME: Row 1k 40 Sit-ups 30 Calorie Bike *Score is time to complete all work within 10:00. Start new round at each 10:00 mark       CORE FINISHER: 3 SETS 1:00 Tuck Hold :30 Side Plank :30 Side Plank 30 Bicycle Crunches      ....

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Wednesday, January 9th

01/09/2019

WARMUP:   3 ROUNDS:   10 Groiners   10 Squats (holding light plate, squat therapy drill)   :30 Wall Sit   1:00 Bike @ EZ Effort       STRENGTH/SKILL: BUILD TO... 3RM Back Squat       Guideline:   Min 0:00 – Light   Min 2:00 – Light-moderate   Min 4:00 – Moderate   Min 7:00 – Moderate – heavy   Min 10:00 – Heavy   Min 13:00 – 3 Rep Max   Min 15:00 – Possible at....

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Tuesday, January 8th

01/08/2019

WARMUP:   AMRAP X 8:   8 Alternating Lunges w/ PVC Pass   8 Scap Pullups   8 Behind the Neck Press (empty bar)   60’ Low Butt Bear Crawl       BARBELL WARMUP:   7 Snatch Grip Deadlifts   5 Dip, Drive, High Pull   5 High Hang Muscle Snatch   5 High Hang Power Snatch (hold landing for :02)   5 Above the Knee Hang Power Snatch   -then-   2 SETS:   3 Snatch Deadlifts   3 Hang Power Snatches      ....

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Monday, January 7th

01/07/2019

WARMUP:   AMRAP x 10:   1:00 Row   10 Air Squats   10 Step Ups   5 Burpees   5 Strict Press (empty barbell)       EXTENDED WARMUP:   Review movements   Perform 5 reps of each movement in workout       WORKOUT: FIGHT GONE BAD 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 REST-       FINISHER: Posterior Chain Pum....

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Saturday, January 5th

01/05/2019

WARMUP:   3-2-1 Warmup:   3:00 Bike or Rower (progressively faster every minute)   2:00 AMRAP of 3 Air Squats + 3 Situps   1:00 200m Run       WORKOUT: PARTNER WORKOUT - Teams of 3 FOR TIME: 100 Cal Bike 100 DB Snatch (50/40)|(40/30) 200m Run (each)* 100 DB Snatch (50/40)|(40/30) 100 Cal Bike 30:00 TIME CAP *Workout must be completed in order, athletes can split the reps any way among the team of 3. *200m Runs occur sequentially...athlete 1 runs, then athle....

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