WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

17
Jan

01182020

Cycle 2, Week 2, Day 5 Warm-up4-way Banded Glute Activation, 20 steps ea. direction20 Band Pull Aparts1′ Frog Stretch ea. side StrengthBack Squat 4-4-4-4*Working up...
Read More
13
Jan

01142020

Cycle 2, Week 2, Day 2 Warm-up:50 Box Step Ups, :10 Transition:50 Single Unders, :10 Transition1:50 Freestanding HS Hold Practice, :10 Transition :50 Double Unders,...
Read More
12
Jan

01132020

Cycle 2, Week 2, Day 1 Warm-up30 Jumping Squats30 Inch Worms20 Front Rack Elbow Pointersthen, Power Clean Warm-up with Coach2 Rounds (2nd round add light...
Read More
9
Jan

01102020

Cycle 2 Test Week, Day 4 Warm-up:3 Rounds16 Spidermans 8 KB Tatersthen, Power Snatch Warm-up w/ Empty BB10 Power Position Power Snatch10 Hang Power Snatch...
Read More