Rowing workshop Sunday September 30 at 11:00 am, right after class! This is an excellent opportunity to learn to use the rower more efficiently. warm up 10 staggered stance push ups 20 lunges side to side with dowel not leaving the 3 points 10 squats with dowel 10 shoulder dowel warm up Cristine Girards […]
LIFTING TONIGHT, FOURTH OBSTACLE BEFORE THE FINISH, 40LB SANDBAG CARRY UP 400 M AND DOWN! WOD FT 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lbs)/MW 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs)/MW 7 bosu or MB Burpees 7 Kettlebell Swings (2/1.5 pood)/MW 7 Pull-Ups/rings or Bands
Funday at the Spartan. Everyone did great and a BIG SHOT OUT to my husband who came in 19 overall!! Warm up 20 air squats/10 walking SL DL foam roll posterior chain, one side only, hamstring, butt and side flanks 15 air squats/10 walking SL DL foam roll posterior chain 10 air squats/10 walking […]
Warm us up Jasmine This can be done as a chipper or 10 rds of 10 etc. PLAN YOUR STRATEGY Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. OR break it up!
Trophy winners from last week….. Who gets the trophy this week? SET CLOCK UP FOR 3 10 MINUTE ROUNDS AND HAVE FUN Teams of 2 WOD 1 10:00 of Rowing One person works. While one person performs 10 V-sits 10 Air Squats, 5 Push-ups.The partner doing the work (sit-ups/push ups/air squats) is the pace setter […]
Olympic Weightlifting 10m EMOM 1 Clean & 2 front squat 1 Clean & 1 Jerk MetCon 21-15-9-3 Burpees Sumo D/L (95/65) Advanced 2-15-9-3 Burpee (over bar) SDL (135/95)
KIDS CLASS 3:30 Tuesdays and Thursdays weak skill 15 min wod 400 m run 400 m row 40 slam balls side to side 300 m bike 300 m run 30 wall balls 200 m run 200 row 20 burpees finisher 2-3 sets 10 bicep curls 10 tricep press ..standing 10 medial deltoid raises … […]
Rowing workshop Sunday September 30 at 11:00 am, right after class! This is an excellent opportunity to learn to use the rower more efficiently. Warm up line drills for hamstrings 10 ps S L Deads 10 SP alternating lunges 100 single skips Foam roll posterior chain 10 deadlift naked bar Foam roll posterior […]
Lifting tonight with Jasmine MetCon 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups. do a variety rings, bands, weighted, rigs and bands 100 Push Ups, target stay tight ! 100 Lunges.. weighted or unweighted… I like weighted Then: 800m Run Advanced 2 Person Teams (total reps per team) 100 Burpees 100 […]
50 % discount on the Spartan 5 MORE DAYS TO SAVE Spartan Vancouver is just days away and we want to make sure YOU cross that finish line! Already signed up for one of the race days? Why not make it a double-header weekend – that’s 2x the glory! To make […]
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