October 31, 2017

Group Warm-Up: 10 min. Cap

Everybody is it! The Zombie/Halloween Version: 

In order to prepare for the game, you need to map out the game boundaries. Once the game begins, then everyone is it! If you are tagged by anyone else you become a zombie. Zombies cannot get back...

October 30, 2017

Weekly Warm-Up: 10 min. Cap

*PVC Warm-Up

*Hip Mobility Circuit

*Quad Pulls

*Floor Touches

*GROUP 5MIN AMRAP:

- 3 Burpees

- Bear Crawl (down)

- 6 Cossack Squats

- Side to Side Hops (back)

 A. (EVERYONE) 3 sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

DB/KB Z-Press x 6-8 reps @...

October 28, 2017

Weekly Warm-Up

WOD 

In teams of three, complete five sets for max reps of:


60 seconds of KB Snatches
60 seconds of Shuttle Runs
60 seconds of Burpees
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second inte...

October 27, 2017

*Weekly Warm-Up: 10 min. Cap

 A. (EVERYONE) Three sets of:

*Single-Arm Overhead KB Walking Lunge x 20 steps (10/arm)

Rest 60 seconds

*Landmine Row x 6-8 reps each side

Rest 60 seconds

*Supine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)

Rest...

October 25, 2017

*Weekly Warm-Up: 10 min. Cap

 A. PARTNER WOD

In teams of two, partners alternate whole sets to complete 5 sets each of:

400 Meter Run

20 Wall Balls (20/14 lbs)

10 Unbroken Deadlifts

B. Cool-Down:

2 Rounds NFT: 

*SLOW 100m JOG

*High Kicks 

*Inchworms x5

Stretch/Roll out for...

October 24, 2017

*Weekly Warm-Up: 10 min. Cap

 A. (EVERYONE) 15 minutes:

Practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups/Walks, Ring Dips, Double-Unders, etc.

Choose three exercises and perform a sk...

October 23, 2017

Weekly Warm-Up: 10 min. Cap

*PVC Warm-UP

*10 PVC OH Squats

*1 Minute Jumprope

*Bear Crawl

*Butt Kickers

*Lunges w/elbow drop

*Floor Touches

*Quad Pulls

*3 Touches

*Huggers/Skiers

*Hip Mobility Circuit

 A. (EVERYONE) 3 sets + 1 extra Front Squat:
* Front Squat @ 32X1(3-second...

October 22, 2017

*Weekly Warm-Up: 10 min. Cap

 A. (EVERYONE) Three sets of:

*DB/KB Z-Press x 8-10 reps

Rest 45 seconds

*Single-Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 45 seconds

*Double-Under Practice x 45-60 seconds

Rest 45 seconds

B. 3 Rounds For Time:
10 Push Presses (135/95 lbs)
20...

October 21, 2017

Weekly Warm-Up

 WOD

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans (135/95 lbs)
20 Toes to Bar

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The...

October 20, 2017

*Weekly Warm-Up: 10 min. Cap

 A. (EVERYONE) Three sets of:
*Dumbbell Walking Lunges x 20 steps

Rest 60 seconds

*Strict Pull-Ups x Max Reps

Rest 60 seconds

B. Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
...

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