Workout of the Day (WOD)

Wednesday 9.26.18

Essentials: A. 12 min Back Squat Build Up to a Heavy 6 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. Yearly Benchmark Assessment WOD (Scaled) 8min AMRAP Row x 500 meters -Then- With Remaining Time AMRAP Kettlebell Swing x 10 reps 35/25 Burpee x

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Tuesday 9.25.18

Essentials: A. 4 Sets Dumbbell Bench Press 5-7 reps + Dumbbell Seated Shoulder Press 5-7 reps + Weighted Dip x 5-7 reps Build in weight On the 3:30min B. 24 min AMRAP Row x 21 cal Deadlift x 18 reps Jumping Pull Up x 15 reps V-Up x 12 reps Bar Facing Burpee x 9

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Monday 9.24.18

Essentials: A. 7 Sets Segmented Power Snatch x 2 reps empty Barbell Pause Above Knee for 3sec On the 90 sec Marks B. 6 min AMRAP Row x 200 meters Run x 200 meters Ball Slam x 20 reps -Rest 1min- 6 min AMRAP Burpee x 10 reps Single Unders x 30 reps Incline Push

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Friday 9.21.18

Essentials: A. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 3 Sets Front Rack Alt Step Ups x 10 reps Front Rack Alt Reverse Lunge x 10 reps Build in weight

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Thursday 9.20.18

Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. 15 min AMRAP Run with med ball x 200 meters Farmers carry x 200 ft Med ball Over Shoulder x 20 reps Overhead carry x 200 ft Fitness/Performance: A. 15 min Skill Work Pick a gymnastics

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Wednesday 9.19.18

Essentials: A. 10 Sets Tempo Overhead Squat x 3 reps @33×1 On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 4 Sets Dumbbell Squats x 10 reps Box Dip x 15 reps Jump Squat x 20 reps Single Unders x

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Tuesday 9.18.18

Essentials: A. 12min Single Leg Deadlift Build to a Heavy set for 5 reps per leg Tempo @ 31×1 B. For Time: 15-12-9 Right Arm Kettlebell Shoulder to Overhead Row for cal Left Arm Kettlebell Shoulder to Overhead Row for cal Fitness: A. 12min Single Leg Deadlift Build to a Heavy set for 5 reps

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Monday 9.17.18

Essentials: A. 12 min Front Squat Build Up to a Heavy 6 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 5 Sets Touch and go Right Arm Dumbbell Power Snatch x 5 reps Touch and go Left Arm Dumbbell Power Snatch x 5 reps

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Saturday 9.15.18

Essentials: A. 12 min EMOM 1. Mixed Kettlebell Carry Right arm Overhead Left arm Front Rack x 100ft 2. Mixed Kettlebell Carry Left arm Overhead Right arm Front Rack x 100ft 3. Cross Body Dumbbell Snatch x 5 per Side B. Yearly Benchmark Isabel (Scaled) For Time: Power Snatch x 30 reps 95/65 Fitness: A.

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Friday 9.14.18

BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring

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Thursday 9.13.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Wednesday 9.12.18

BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring

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Tuesday 9.11.18

BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring

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