WODS

Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 4 Theraband Squats @ 5sec down/5sec at bottom 12 Banded Monster Walks (forward and backward) 2/side Turkish Get-ups Workout A1. Back Squat w/ pause at…

Warm-up 3 Sets: 6-8 Bottom Up KB Press 12 Lateral Band Walks 12 Scapular Push Ups from Elbows + Bench warm-up Workout A. Every 3 minute, for 15 minutes (5 sets): BB Bench Press x 1 rep + Every 3…

In Teams of 3: Station 1: 100 Cal Row, 100 Deadlifts (115/75) Stations 2: 80 Cal Row, 80 Hang Power Cleans (115/75) Station 3: 60 Cal Row, 60 Front Squats (115/75) Station 4: 40 Cal Row, 40 Shoulder to Over…

Warm-up Butt kicks High knee pillar skip Straight leg pillar skip Single leg bounds Squat jumps + jump review for below Workout A. Every 2min, for (five sets): 1-Step Box Jump x 5 reps *Take 1 step leading into a 2-foot…

Warm-up 4 Sets: (Focus on control of each movement – move slow and deliberately) 10 Banded Good Mornings 12 Banded Monster Walks (forward and backward) :20sec/side Star Side Plank 2 Wall Walks + Warm-Up BB Row for below Workout A. EMOM,…

Warm-Up 3 sets: 10 Theraband Goblet Squats 10 Scapular Push Ups 30’ Quadruped Crawl 30sec Active Bar Hang BB Bench warm-up x 5-10 reps Workout A1. BB Bench Press; 4-6 reps x 4 sets, rest 60sec A2. DB Semi-stiff Leg…

Warm-Up Hip crossover x 10/side Forward Lunge to Instep x 5/side Backward Lunge w/ twist x 5/side Downward dog x 5 reps Butt kicks x 50’ Straight leg skips x 50’ + 2 sets: Ring Rows x 10 reps Hanging…

New years Holiday Hours: Monday (1st) – 9am and 10am class only Tuesday (2nd) – Regular Schedule resumes Teams of two will complete three rounds each (total of 6 rounds per team) of: 5 Lateral Box Jump-Overs (24″/20″) 10 Thrusters…

New years Holiday Hours: Monday (1st) – 9am and 10am class only Tuesday (2nd) – Regular Schedule resumes In teams of 3, with only 1 partner working at once, complete for time: 100/70 Calorie Row 100 Dumbbell Snatches (50/35) 100…

New Years Day Holiday Hours Monday (1st) – 9am and 10am class only Tuesday (2nd) – Regular Schedule resumes Warm-up 2rnds: Downward Dog x 5 Supine Single Leg lowering x 5/side Supine Straight leg raise x 10/side + 2 rnds:…

Warm-Up Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps Prone T’s from bench x 20 reps (every 5th rep hold for 5sec) Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th…

Warm-Up 1 set: Agilities + Forearm Smash/stretch Banded Front Rack Stretch x 30-60sec + 2 sets: Goblet Theraband Squat @5511 w/ KB in Goblet hold x 4/leg Single Leg RDL w/ KB x 5/leg + Empty Barbell 2 sets: 5-8…

HOLIDAY HOURS Tuesday (26th) – 9am and 10am classes only! Wednesday (27th) – Regular classes resume Warm-up Coaches Choice Workout Every 5 minutes, for 35 minutes (7 sets) for times: Row 500 Meter, Bike 1k, or Ski Erg 400m 8…

HOLIDAY HOURS Monday (25th) – No Classes Tuesday (26th) – 9am and 10am classes only! Wednesday (27th) – Regular classes resume   “12 Days of Christmas-Partner Style” In teams of two, for time: 1 Deadlift 115/75# 2 Hang Power Cleans…

Warm-Up 1 set: Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Straight leg and arm bear crawl x 50’ Forward and Backward Forearm Smash/stretch x 60sec Banded Lat Stretch x 60sec +…

HOLIDAY HOURS Monday (25th) – No Classes Tuesday (26th) – 9am and 10am classes only! Wednesday (27th) – Regular classes resume Warm-up Lacrosse ball trap line smash Banded Front rack Forearm smash and stretch + 2rnds: Butt kicks x 10/leg…

  HOLIDAY HOURS Monday (25th) – No Classes Tuesday (26th) – 9am and 10am classes only! Wednesday (27th) – Regular classes resume Warm-up Coaches choice Workout A1. Back Squat; 3-4 reps x 4 sets, rest 60sec A2. Supinated-Grip Pull-Ups; 6-8…

HOLIDAY HOURS Monday (25th) – No Classes Tuesday (26th) – 9am and 10am classes only! Wednesday (27th) – Regular classes resume Warm-Up Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alt. reps Prone T’s from…