Friday (2016SEP09)

by | Sep 8, 2016 | WOD

Mobility: Smashing/Flossing/Stretching…spend some extra time today.   WOD: 00:00-02:00M  400M Run 02:00-06:00M  Tabata Abmat Sit Ups 06:00-08:00M  400M Run 08:00-12:00M  Tabata DB Front Squats (35/25#) 12:00-14:00M  400M Run 14:00-18:00M  Tabata TTB...

Thursday (2016SEP08)

by | Sep 7, 2016 | WOD

***Yoga@4:30PM Today*** Gymnastics: 8x EMOM: 3x Toe-Through-Rings 3x Hip-to-Rings Then… 3 Minutes: MU Transition Work WOD: 10AMRAP: 20x Box Jumps 10x Power Snatches (95/65#)* *Add 10/5# Every Rounds Weightlifting: Clean Up...

Wednesday (2016SEP07)

by | Sep 6, 2016 | WOD

WOD:  5 Rounds: 3x Press (115/75#) 6x Push Press (115/75#) 9x Push Jerk (115/75#) 12x Back Squats (115/75#)   Conditioning: 10AMRAP: 25M Butcher Low Push (90/70#) 25M Lunge 25M Jog   Weightlifting: 1RM High Bar Back Squat w/ Belt (6s Pause), then 80% (3x2)...

Tuesday (2016SEP06)

by | Sep 5, 2016 | WOD

WOD: 15AMRAP: 10x Ball Slams (40/30#) 40′ Walking Lunge (Ball@Chest) 10x Burpees 40′ Handstand Walk   Core Stability: 3 Rounds: ME Strict TTB 30x Bandy Good Mornings   Weightlifting:  1RM Snatch Pull Unders + 2x OHS (3s Pause), then 80% (2x2) (No...

Monday (2016SEP05)

by | Sep 4, 2016 | WOD

***12:00P (Noon) Class Only Today. Get Outside & Use Your Fitness.*** Strength: 15 Minutes to Establish Max Weight: 3x Deadlifts + 3x Hang Power Cleans + 3x Front Squats + 3x Jerks   WOD: 50x Single-Arm KB Thrusters (55/35#) 50x Hand-Release Push Ups 50x KB...