Sunday, February 18, 2018

Monday, February 19, 2018

Warm up: 3 rounds 200 m row, 10 high knees, 10 Spider-Man lunges, 10 goodmornings, 10 passthroughs, bear crawl.
Banded hip stretch. Ankle and calf mobility.

Strength: Max effort Back Squat
               5-3-3-1-1-1-1

WOD: 21-18-15-12-9
            Cal row
            Kbs 55/35
            Ball slam 50/35

The Open starts this week! We will be doing the workouts together friday evenings. Join us!! Even if you just want to show up to cheer everyone on! It’s a great opportunity to push yourself to new limits and to build community. Stay tuned for more details!

Thursday, February 15, 2018

Friday, February 16, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: None 

WOD: For Time 
           50/35 cal row
 Directly into 5 rounds of 
           50 double unders (1 min attempts)
           20 air squats
           10 hang power cleans 135/95

Attempt to do double unders!!! It’s the only way you’ll get better. 

DONT FORGET TO JOIN US SATURDAY AT 10:30 FOR A FUN GROUP WORKOUT!!

Tuesday, February 13, 2018

Wednesday, February 14, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, toe kicks, pigeon stretch. Row 15 cals, inchworms, pass throughs, goodmornings, overhead plate carry.

Strength: Deadlift 6x3

WOD: 16 min emom 
           15/12 cal row
           20 abmat sit ups
           12/9 cal bike 
           20 wallballs 20/14


Monday, February 12, 2018

Tuesday, February 13, 2018

Warm up: Bike 20 cals.
 2 rounds of 7 inchworms, 10 fire hydrants, 10 jump squats, 10 Kbs, 10 Ghd, 10 hip extension.
400m row.
Crossover symmetry.

Strength: Bench 6x3

WOD: 12 min amrap
            12 box jump overs 24/20
             6 thrusters 115/80
             6 bar facing burpees

Sunday, February 11, 2018

Monday, February 12, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
Crossover symmetry. 

Strength: NONE 

WOD: “Cindy” 
            20 min AMRAP 
            5 pull ups 
            10 push ups 
            15 air squats 

We tested Cindy the first of the year! It’s time to retest! Remember to find a pace that you can maintain for the 20 min time frame while still pushing to move quickly and efficiently. HAVE FUN!!! 💪🏼

Thursday, February 8, 2018

Friday, February 9, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: 6x3 Back Squat 

WOD: 4 rounds 
           15 deadlift 155/115
           15/10 cal bike 
           10 bar facing burpees 

Tuesday, February 6, 2018

Wednesday, February 7, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.

Strength: 8 min EMOM
                 3 power cleans 2 jerks
                 Slowly increase weight if possible. 

WOD: 18 min amrap 
          MODERATE PACE 
          200 m run 
          12 oh plate lunges (you choose weight)
          Bike 15 cals
          12 ball slams (you choose weight)
          50 single unders