TROPHY WINNERS FROM LAST WEEK, JOSH AND NAOMI Metcon (Time) For Time: 50 Shuttle Sprints, using planters outside for landmarks * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do […]
Metcon (Time) For Time: 50 Shuttle Sprints (30′) * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do 2 Push-Ups
CHOICES PICK 1 STRENGTH AND 2 METCOMS PICK 2 STRENGTH AND A RUN OR ROW, IF PICKING SNATCH PICK ONLY 1 METCOM 1. 3 rounds SLOWLY of: 95-lb. overhead squats, 21 reps 21 v sits side to side 21 weighted push ups 2. Strength 4 sets Push Press x 3-5 reps Rest 60 sec Weighted […]
Mobility tonight…… Work out that tension in the muscles 5 OH Squats 5 ps single arm push ups over slam ball Metcon (Time) Rx: 21-15-9 OH Squat (95/65lbs)- comp (115/75lbs) Pullup single arm using rings or low bar ps run 400 meters Beginners – scaled down version of WOD 21-15-9 OH Squat Ring row single […]
CHRISTINE GIRARD’S LIFTING CLASSS TONIGHT AT 6:00PM …..SEE YOU ALL THERE ….COACHES TOO Metcom 7 Rounds of: 100m Run 7 T2B (or Med Ball V-Ups)* 7 Goblet Squats 7 Oblique KB (each side) 100m side shuffle Everytime you break = 5 Burpees BEGINNERS- USE MW core or cardio finish
A few of the morning gang……You guys look so good for being up at 6:00am Strenght / back rack position side lunges … 8 ps AHAP ALT.plank holds with outside knee coming to meet outside elbow 8 ps 5 Rounds For Time AMRAP 20 min 20 Burpees 10 Toes to Bar 5 Power Cleans […]
Release class tonight!! Don’t forget to wear socks ! Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls warm up and review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters […]
TROPHY WINNERS FROM LAST WEEK, PAVNEET, ZUZANA, JASMIN AND SAM…….WAY TO GO TEAM! In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) Beginners managable weight 400 Meter Run* 100 Barbell Thrusters (45 lbs)Beginners managable weight 400 Meter Run 80 Burpees 400 Meter Run 100 […]
Strength Pick one and do metcom or do both and 2 block runs Deadlift: 5 4 3 2 1 Set 1: 5 Reps @ 75-80%Set 2: 3 Reps @ 80-85% Set 3: 1 Rep @ 85-90% Set 4: 5 Reps @ 80-85% Set 5: 3 Reps @ 85-90% Set 6: 1 Rep @ 90%+ Strength […]
Metcon (Time) For time: Row 1000m immediately followed by… 5 rounds of: 12 HRPU 12 Box Jump-Overs immediately followed by… Row 1000 Meters
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