WOD Lifting Back Squat 3 x 12 Use the heaviest weight you can for each set and rest as needed between. You shouldn’t be going to failure on any of the sets, however, slowing down towards the end is good. Time under tension is a good thing! Conditioning For Time: 100 Box Jumps 24/20 EMOM… Read more »
WOD Conditioning For Time: 50 Calorie Bike 3 Rounds 3 Power Cleans 225/155 21 Chest-To-Bar 63 Double Unders Buy Out: 50 Calorie Bike Goal Time: Sub 15 Time Cap: 25 min
DECK OF CARDS!!! Come for a fun filled morning of fitness!!
WOD Conditioning AMRAP 20 3 Rounds 5 Pull-up 10 Push-up 15 Air Squats 1 Round 5 Power Snatch 135/95 10 Box Jump 30/24
WOD FLOW (Not For Time) Row 1000m 20 Toes-to-bar 20 Med Ball Cleans (20/14) 100 Double unders Run 1000m 20 Hollow Rocks 20 Single leg barbell Box Step-Ups 45/35 100 Double Unders Bike 3 mi 20 Pike Compressions 20 Strict Pull Ups 100 Double unders
WOD Lifting Clean and Jerk 5 x 1 *Heaviest weight for each set Conditioning E3MOM 18 10 Dumbbell Lunges 10 Dumbbell Hang Power Cleans 10 Dumbbell Push Jerks 10 Dumbbell Deadlifts *Pick Weight
WOD Lifting Back Squat 5 x 3 @ 70% Grunt Work Kettlebell Farmers Carry 70/53 400m *every time you break complete 5/5 Single Arm Kettlebell Push Press Skill Strict Toes-To-Bar 3 x 10 Accessory 100 Banded Good Mornings
WOD Skill EMOM 10 6 Handstand Push-up Conditioning 21 – 18 – 15 – 12 – 9 – 6 – 3 Bar Facing Burpee Deadlifts 225/155 Goal Time : Sub 16 min Time Cap : 25 min
Got a superhero shirt? You might wanna wear it today 😀
WOD Aerobic 4 x 500 m row 1 min rest in between Contioning 21-15-9 GHD Sit-Up Double Kettlebell Swing 53/35 1RM Hang Power Clean Goal: Set clock for 20 minutes and complete workout. In remaining time find 1 rep max hang power clean. Scale: Toes to Bar for GHD Sit-Up
Outdoor classes are in full swing, and we have added the 5:30 a.m. class for all of you early birds!! Plus, for those of you who like to kick off your weekend with a nice, grueling, partner workout, Saturday classes are back!! Join Coach Amanda at 8 and 9 on Saturday mornings. Still no word on when we can move classes inside, but we are excited for everyone to see the improvements we’ve been working on, and to play on the new skiergs!
If you are a teen/have a teen/know a teen that might want to try out a Teens class (ages 12-18), let us know. In the absence of organized sports and physical education classes, our kids have a lot of pent up energy that needs to get out. We are still working out what days/times classes will be, so stay tuned!
Lots of fun WODs this week!! It’s going to be HOT most days, so make sure you’re listening to your body and letting it acclimate. Make sure that you’re bringing your mat with you for class, as well as water and SUNSCREEN!!