WOD

Today’s Training: 4-11-20

Today’s Training: 4-11-20

ALL CLASSES Metcon Circuit: 25: 40s on/ 20s rest Russian Kettlebell Swings Hollow Rocks Ground to Overhead Double Unders Jumping Lunges Finisher 8-10 minutes of stretching  

Today’s Training: 4-10-20

ALL CLASSES Gymnastics Core Floor Hollow to tight tuck transition x 8 Superman Rocks x 30s KB March x 30s Metcon For time: 50 Alt. Snatch 20 Burpees 50 DB Bent Over Rows 20 Burpees 50 Hammer Curls Extra Credit Tabata  Shoulder Taps DB Pull Through

Today’s Training: 4-9-20

Today’s Training: 4-9-20

ALL CLASSES Strength AMRAP 12 KB Wide Stance Box Squat x 10 KB Curtsy Lunge x 10 ea KB Frog Pump x 20  Metcon EMOM 16 ODD: 8 DB Deadlift + 8 DB Hang Clean EVEN: 40 Double Unders Extra Credit: Lower body stretch - Couch stretch, adductor, hamstring (HD Stretch from...

Today’s Training: 4-8-20

Today’s Training: 4-8-20

ALL CLASSES Strength 4 Rounds Reverse Plank x 30-60s (elbows) SL V-Up x 10 KB March x 60s Metcon AMRAP Metcon AMRAP 4 8 Push Press 8 Renegade Row -REST 2 MIN- AMRAP 4 8 KBS 8 Up Downs -REST 2 MIN- AMRAP4 10 SDHP 10 KB Head Cutters  Extra Credit Tabata Hollow...

Today’s Training: 4-7-20

Today’s Training: 4-7-20

ALL CLASSES Strength Renegade Row 3 x 20 Banded Pull Apart 3 x 20 SA DB Strict Press 3 x 10 each Metcon For time: 50-40-30-20-10 Push Ups Weighted Box Step Ups 200 Meter Run (or 1:00 minute Run or Jump Rope) 30:00 Time Cap

Today’s Training: 4-6-20

Today’s Training: 4-6-20

ALL CLASSES DEMO VIDEO: https://www.youtube.com/watch?v=UJnpd4heyrs Weekly Zoom Links: 9:00 a.m.: https://zoom.us/j/706795836 6:00 p.m.: https://zoom.us/j/999496827 Password: 21-15-9 Due to Zoom being hacked last week, all meetings now require a password to join. Our...

Today’s Training: 4-4-20

Today’s Training: 4-4-20

ALL CLASSES  Zoom Class:  9AM https://zoom.us/j/831413494 AMRAP 25 10 Deadlifts (Pick a weight that you can do at least 5/5) 20 Weighted step Up 30 KBS 40 Sit up 50 DU or 50 Singles 1:00 Rest After Each Round

Today’s Training: 4-3-20

Today’s Training: 4-3-20

ALL CLASSES Zoom Classes:  9AM https://zoom.us/j/831413494 6PM https://zoom.us/j/493000132 Strength AMRAP 10 L-Sit x 30s Inverted Shoulder Taps x 8 Handstand Hold x 20-30s Metcon 5 RFT 2 Wall Walk 20 Walking Lunge 20 DB Pull Through 20 DB Squat Extra Credit Lower Body...

Today’s Training: 4-2-20

Today’s Training: 4-2-20

ALL CLASSES Demo Video: https://www.youtube.com/watch?v=NmaYN2CIPc4 Zoom Classes:  9AM https://zoom.us/j/831413494 6PM https://zoom.us/j/493000132 Join Coach Will this Thursday (April 2nd) at 7:30 p.m. for Zoom Mobility!! Here is the link:...

Today’s Training: 4/1/20

Today’s Training: 4/1/20

ALL CLASSES Zoom Classes:  9AM https://zoom.us/j/831413494 6PM https://zoom.us/j/493000132 Join Coach Will this Thursday (April 2nd) at 7:30 p.m. for Zoom Mobility!! Here is the link: https://zoom.us/j/275074877?pwd=c0pFVnY0YTZsSllMZVRxMGViVzc4dz09 Strength 1a) Single...

Today’s Training: 3-31-20

Today’s Training: 3-31-20

Strength: 1a) Yoga Push-up: 4 x 10-15. Rest 30s. 1b) Barbell Curls: 4 x 10-15. Rest 30s. Conditioning: 4 Rounds of: 30s Sit-ups 30s Rest 30s Alternating Step-ups 30s Rest 30s Alt. DB Snatches 30s Rest 30s Jump Lunges 30s Rest - Goal: Keep rep counts for each round...

Today’s Training: 3-30-20

Today’s Training: 3-30-20

ALL CLASSES Strength: 1a) 1 1/4 Goblet Squat: 4 x 15. Rest 30s. 1b) 1-Arm KB Row with rotation: 4 x 10 each. Rest 30s. Conditioning: AMRAP 10: 20 Air Squats 15 Reverse Crunches 10 Burpees Finisher  Bird Dogs: 3 x 5 each + 10 Glute Bridges between sets of Bird Dogs....