Thursday, July 19, 2018

Friday, July 20, 2018

Warm up: Row 20 cals, 10 Spider-Man lunges, bear crawl, 10 jump squats, 10 passthroughs, 5 burpees, 10 v-ups, 10 Superman’s, bike 10 cals.
Additional band mobility.

WOD: 10-9-8-7-6-5-4-3-2-1
            Box jumps 24/20
            Push ups
            Toe to bar
*after each round bike 10/7 cals*

Tuesday, July 17, 2018

Wednesday, July 18, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Pass throughs, banded shoulder stretches. 

WOD: 12 min amrap 
           200m run 
           12 wallballs 20/14
           7 pull ups 
           

Monday, July 16, 2018

Tuesday, July 17, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch, empty bar push press. Row 15 cals, inchworms, pass throughs, overhead plate carry, empty bar front squats. 
Banded goodmornings, banded hip stretches. 

Strength: 8x2 Back squats 

WOD: For Time 
           50 shoulder to overhead 95/65
           50 front squats 115/85
           50 deadlifts 135/95
           5 burpees every min on the min 

*workout begins with 5 burpees*

Sunday, July 15, 2018

Monday, July 16, 2018

Warm up: Row 30 cals, Spider-Man lunge, inchworm, toe kicks, jump squats, kbs, gob squats, pass throughs.

WOD: “Allison”
            5 rounds
            20 abmat sit ups
            7 cleans 135/95
            16 kb snatches 53/35 (sub with kbs)
            After all 5 rounds are complete
            Row 1998m
Time stops when Row is complete.

Thursday, July 12, 2018

Friday, July 13, 2018

Warm up: Run 100, 10 Spider-Man lunge, 6 inchworms, run 100, 10 fire hydrants, 6 burpees, run 100, 10 pass throughs, 6 jump squats.
Pigeon stretch, goodmornings.


WOD: 21-15-9
           Bike cals
           Burpees
           Kbs
           Ghd sit ups

Tuesday, July 10, 2018

Wednesday, July 11, 2018

Warm up: Run length of gym, down and back. Butt kickers down and back, run down and back. Spider-Man lunges, inchworms, jump squats, kbs (light), gob squats, kb push press, 30 single unders.
Crossover symmetry.

Strength: 8 sets
               2 squat cleans 1 jerk
             
WOD: NOT FOR TIME
           1000 m row
           100 single unders
           800 m row
           50 sit ups
           600 m row
           100 single unders
           400 m row
           50 sit ups

Work through at a moderate pace.

Monday, July 9, 2018

Tuesday, July 10, 2018

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

WOD: 4 rounds 
           400 m run
           12 box jump overs 24/20
           24 wallballs 20/14

Sunday, July 8, 2018

Monday, July 9, 2018

Warm up: 3x run 200, 6 Spider-Man lunges, 4 inchworms, 5 jump squats, 10 toe kicks, 8 light kbs, 8 kb push press, pass throughs, 3 strict pull up.

WOD: 10 rounds
            200 m row
            6 pull ups
            8 push ups
            10 air squats

Thursday, July 5, 2018

Friday, July 6, 2018

Warm up: 2 rounds Row 250, 10 Spider-Man lunges, 10 air squats, 10 pass throughs, 10 push press, 10 hip extensions.
Banded hip stretches.

Strength: Back Squat 6x3

WOD: 12 min amrap
            20 kbs
            15 gob squats
            10 kb push press (5 per arm)
            55/35 lb kb

Tuesday, July 3, 2018

Wednesday, July 4, 2018

Join us for a hike up Hogback! Foothills Christian Fellowship parking lot at 9am!

If you can’t make it and are hitting the gym instead....

Warm up: slow 200 m run, slow 300 m row, stretches of your choice.

Active recovery wod: 30 min AMRAP
                     Run 400m
                     Row 30 cals
                     Bike 20 cals

Moderate effort. Just move at a sustainable pace.

Have a happy and safe holiday!!! πŸ‡ΊπŸ‡Έ
                   

Monday, July 2, 2018

Tuesday, June 3, 2018

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

WOD: 3 rounds 
           400 m run
           20 burpees 
           Rest 3:00

Wednesday, July 4th we will be hiking hogback mountain! Join us for some outdoor fun!
Meet at Foothills Christian Fellowship parking lot at 9am. 😁

Sunday, July 1, 2018

Monday, July 2, 2018

Warm up:  3 rounds row 200, bear crawl, 8 spider man lunges, 4 inchworms, 5 jump squats, 5 empty bar push press, passthroughs, 5 sit ups.

Strength: Every 90 seconds for 12 min
                1 power clean
                1 Front Squat
                1 squat clean
                1 jerk
                Build to a heavy complex

WOD: 5 rounds for time
            10 shoulder to overhead 95/65
            50 sit ups
            10 box jumps

*each round sit-ups decrease by 10 reps*