…Ralph working hard on his D/U Warm up 10 plank jumps 20 mb walking lunges with shoulder extension 20 hip bridges 5 star burpees with depth jump 5 walking plank pushups through ladders Strength Back squats 3 2 1 1 1 2 rounds for time TEAM WOD OR DO SINGLES 200 m run 30 Power […]
WARM UP Coaches choice! For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is waiting does planks, air squats, walking lunges. 2000 Calorie Row ~Then […]
warm up 2x 1 bottom up push up and 2 elbow to knee holding plank 10 dowel squats, keeping 3 point contact 10 side to side lunges keeping 3 point contact 200 m row 20 sec holds on rig 200 m run 1. Do Both Strength and no wod 2. 1 […]
Teen’s class throwback Weak skill 15 min or missed strength move. immediately followed by… 5 rounds of: Athletes can start rowing first and wod second …..you choose 12 HRPU/ HSPU 12 Box Jump-Overs or on immediately followed by… Row 1000 Meters BEGINNERS – SCALED DOWN VERSION OF WOD 4 rounds of: 12 HRPU 12 Box Jumps or […]
WARM UP 5 depth jumps 20 sec straight arm 5 push ups stagered stance band work 5 positions mobility for shoulders Strenght Thrusters 5 4 3 2 1 Alternate with 20 planks crossing elbow to knee AMRAP 18 min 2 Rope Climbs 5 Box Jump Overs 20″/24″ 10 KB Swings 1.5/2p Rest 3 min AMRAP […]
Warm up Christine Girards warmup and mobility for cleans and deadlifts work on clean jumps as part of warm up STRENGTH Squat Clean or Kettlebell and goublet squats 2 x 3 @ 50% 2 x 3 @ 60% 2 x 3 @ 70% 6 x 1 @ 80%-83% 4 x 6 @ 70% 21 […]
WEAR SOCKS SKILL Pull Ups 5 x 3 [up 0s > down 3-5 s] TEAM WOD | TEAMS OF 2 “Shake it up” AMRAP in 24 minutes: one person working at a time or cut work in half 70 Wall Balls (20/14) 12 Handstand Push Ups 70 Sumo Deadlifts (95/65)/MW 12 Handstand Push Ups 70 […]
Athletes start at any station. Team of 2 Continue to next station in order. Rest/Transition 1 minute Station 1- AMRAP 5 minutes (Everyone) does 250 skips Rest/ Transition 1 minute Station 2 – AMRAP 5 minutes 50 Double Unders/ 100 single skips 20 Push-ups/ 10 pushups Rest/Transition 1 minute Station 3 – AMRAP 5 Minutes 20 Wallballs […]
Throw back Friday Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full […]
KIDDOS class today WEAK SKILL 15 OR 30 MIN OR 1-2 MISSED STRENGTH IF DOING 15 MIN OR ABOVE PLEASE DO METCOM BELOW METCOMS 6 minute AMRAP 1000 Meter Row Max Rep Burpees ACCESSORY 3-5 Sets: 10 Bicep Curls 10 Tricep Extensions , standing 10 Weighted torso twists, seated 10 medial R 10 […]
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