WOD

Today’s Training: 9-23-17

 Conditioning With a running clock with a partner: Minutes 0:00-15:00 Max Rounds of: 10 Curtis P's #135/95  (1 Power Clean + 1 Front Rack Lunge with leg + 1 Front Rack Lunge with other leg + 1 Push Press) 20 Air Squat 500 Meter Run 15:00-30:00 Max Rounds of: 30 Front...

Today’s Training: 9-22-17

 Strength 1) Front Box Squat: 6 x 4 @65%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 55%. – 5% heavier than last week 2) Power Snatch: EMOM 6: 2 Reps @75% – These are “cluster...

Today’s Training: 9-21-17

Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice *Choose same skill as last week if you were in class. Conditioning EMOM 20:...

Today’s Training: 9-20-17

 Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning “Pattycake” For time: 21-15-9 KBS (53, 35)...

Today’s Training: 9-19-17

Conditioning Every 7:00 x 3 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups **Score= fastest split** L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run or 3:00...

Today’s Training: 9-18-17

 Strength Paused Back Squat: Work up to a 3RM. Rest 2:00 – 8-10 Sets – 1 Second Pause Beginners: 5 x 5, adding if form permits. Conditioning “Lights Out” For time: 15-10-5 Power Cleans (165, 115) 30-20-10 Goblet Squats (53, 35) Rx+:(185, 125) (70, 53) L3: (135, 95)...

Today’s Training: 9-16-17

Conditioning AMRAP 40 with a partner: Run 1 Mile 50 KBS (53, 35) Run 1 Mile 50 Burpees *Sub a 1500m Row or 6:00 Bike for each 1 mile run if needed L3: (45, 25) L2: (35, 25) L1: (35, 25 Russian Swings) **Training Intent** – Metcon:  This workout is highly aerobic as...

Today’s Training: 9-15-17

Strength 1) Front Box Squat: 6 x 4 @60%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 50%. 2) Power Snatch: EMOM 6: 2 Reps @70% – These are “cluster sets” meaning you drop and reset...

Today’s Training: 9-14-17

Skill Gymnastics Skill Work EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice Conditioning 4 Rounds of 60s Work/30s Rest 1a) Wallballs (20, 14) 1b) Alternating Step-ups (athlete choice weight) 1c) 50 Meter Shuttle...

Today’s Training: 9-13-17

Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @75-80% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning AMRAP 12: Row 200 Meters 15 Air Squats 10 Hang...

Today’s Training: 9-12-17

Conditioning 5 Rounds with a partner: 100 Meter Sledpush (moderate weight) 20 Walking Lunges (BW) 30 2 Count Mountain Climbers 40 Double Unders *Rest as needed. Work is NOT split, both athletes will complete 5 rounds. Alternate Options – Sledpush: 200 Meter Shuttle...

Today’s Training: 9-11-17

Strength Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM. – Beginners: 5 x 5. Adding weight if form permits. – We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16...

ARE YOU READY TO MOVE?

OUR KNOWLEDGEABLE AND CARING STAFF IS HERE TO HELP

 

The time to start is now and we want to help you reach your goals!

GET STARTED TODAY!