May 31, 2017

PLEASE MOVE QUICKLY THROUGH YOUR WARM UP SO CLASS CAN START ASAP

Strength/Accessory Work (pick one): 

General Fitness

EMOM for 16 min. (4 sets)

1- Back Squat x 6 reps (3 sec. descent)

2- Alternating Reverse Lunges w/KB’s x 12 reps

3- Hollow Rocks/hold x 30-40 seconds

4- Bat W...

May 26, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 rounds of:

1- Bulgarian Split Squats x 8 reps each leg

  (see video)

          rest 45 seconds

2- DB Bench Press x 8-10 reps

         rest 45 seconds

3- Revers...

May 25, 2017

Weekly Group Warmup

WOD

In teams of 2 complete: 

(split reps however you like, only 1 partner works at a time while the other rests)

100 KB Swings

400m Run (together)

100 Thrusters (95/65)

400m Run (together)

100 Pull-ups

400m Run (together)

100 Push-ups

400m Run (together)

100 Si...

May 24, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

E2MOM for 3 rounds:

1- Snatch-Grip Romanian Deadlift x 8 reps (4 sec. ascent)

     

2- Single-Arm Dumbbell Row x 8 reps each

        

3- Side Plank x 45 seconds each side 

Perf...

May 23, 2017

Weekly Group Warmup

Strength/Accessory Work:

5 sets of:

Unsupported Seated Strict Press x 4-5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on 5/17)

Rest 2-3 minutes between sets

WOD

3 Roun...

May 22, 2017

Weekly Group Warmup:

PVC Pass-Throughs x 10

Good Mornings w/PVC x 10

100m Row/Run

10 Wall Squats

Leg Swings 4 ways x8

100m row/run

Butt Kickers

High Knees

100m row/run

Samson Lunges x 10

3 Touches x 5

Huggers/Skiers x 10

1 min. mobilize sore/tight areas

Strength/Accessory Work: (pic...

May 19, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 rounds of:

1- Back Squat x 8 reps (3 sec. descent)

      -Goal is to use 2-4% more than 5/8

        rest 60 seconds 

2- Barbell rows x 8 reps (2 sec. ascent)

        rest 60...

May 18, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 rounds of:

1- Turkish Get-Ups x 6 reps (3 each arm)

          rest 45 seconds

2- Goblet Squats x 12 reps (3 sec. descent, 2 sec. pause at bottom)

         rest 45 seconds...

May 17, 2017

Weekly Group Warmup

Strength/Accessory Work:

Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

WOD

20 min. EMOM for 5 rounds:

1- 9 HSPU (or L-seated DB press)

2- 1...

May 16, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

E2MOM for 3 rounds:

1- Snatch-grip Romanian Deadlifts x 8 reps (slow & controlled)

2- Ab-wheel or Barbell Roll-outs x 12-15 reps

3- Weighted/Banded Glute Bridges x 20 reps

Performance

Deadlift

1- 50% x...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us