Warm-Up: 2 Rounds -150 m Run -10 Push-Ups -10 Ring Rows Mobility: -Band OH- 2 min ea -High Elbow- 1 min ea -Calf Mobility- 2 min ea A. Push Press -6X3 B. Strict Pull-Ups -6X4 C. WOD: 3 Rounds -150 m Run -15 Burpees -15 Box Jumps Cool Down: -600 m Run › Read more
Warm-Up: 2 Rounds -40 Jump Rope -20 V-Ups -20 Superman Mobility: -Foot in Front- 2 min ea -LAX on Shoulder- 2 min ea -Calf Mobility- 2 min ea A. Back Squat -3X3 B. 6 Minute EMOM -6 Rings Dips C. WOD: 4 Minutes -20 DU’s -10 KBS 1 Minute Rest 3 Minutes -15 DU’s -8 › Read more
Warm-Up: -150 m Run/Row -10 KB DL -10 Drinking Birds Mobility: -Dynamic PVC- 2 min -Wall Press- 2 min -Banded Ham- 2 min ea A. Deadlift -4X2 B. WOD: For Time -600 m Run (Row if raining) -25 Calorie Row (100 DU if raining) -10 Power Clean and Jerk (60%) -600 m Run -25 Calorie › Read more
Warm-Up: 4 Rounds -6 Tuck Jumps -4 Strict Pull-Ups -4 Muscle Snatch -2 Knee Jumps Mobility: -Wall Slides- 2 min -Newborn- 2 min -Cat / Cow- 2 min -Calf Mobility- 1 min ea -Open Chest- 1 min ea A. 10 Minutes -Establish 1RM Box Jump B. Snatch -5X1 C. WOD: 3 Minute AMRAP -CTB Pull-Ups › Read more
Open Gym: 5:00 am – 10:00 am 4:30 pm – 7:30 pm › Read more
Warm-Up: 2 Rounds -10 Jumping Squats -5 Strict HSPU Mobility: -Hip Ext- 2 min ea -Wall Press- 2 min -Calf Mobility- 2 min ea A. Back Squat -3X4 B. WOD: 3 Rounds -300 m Run -18 KBS -9 Strict HSPU Cool Down: -Flag Stretch- 1 min ea -Calf Mash- 2 min ea › Read more
Warm-Up: 5 Minute EMOM -8 V-Ups -8 Superman -8 Shoulder Taps Mobility: -Band OH- 2 min ea -Chest Exp- 2 min -Boot Strappers- 2 min A. Press -4, 3, 3, 2 B. 8 Minute EMOM -Max T2B C. WOD: 8 Rounds -2 Legless Rope Climb -8 Ring Dips Cool Down: -1000 m Row -Wall Press- › Read more
Warm-Up: 3 Sets -150 m Row -5 Thrusters -5 Burpees Mobility: -Boot Strappers- 2 min -High Elbow- 2 min ea -Foot in Front- 2 min ea A. 5 Sets -1 Power Clean -1 Front Squat -1 Hang Clean B. WOD: For Time -2K Row Cool Down: -Roller on Glutes- 2 min ea -Roller on IT- › Read more
Warm-Up: 4 Minutes -Run, Row, Bike, or Jump Rope Mobility: -Newborn- 2 min -Banded Ham- 2 min ea -Cat / Cow- 2 min -Walk the Dog- 2 min A. Deadlift -4X5 B. WOD: 12 Minute AMRAP -150 m Run -16 Wall Balls -4 MU (8 Chin-Up and 8 Ring Dips) Cool Down: -Boot Srappers- 2 › Read more
Open Gym: 5:00 am – 10:00 am 4:30 pm – 7:30 pm › Read more
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