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.

2
Jan

01032020

Warm-up2 Rounds12 DB Goblet Squats 12 Alternating DB Snatches12 Perfect Push Ups then, 15′ to warm up to power snatch/front squat workout weight. Met-Con6 Rounds3...
Read More
30
Dec

12312019

Warm-up2 Rounds15 Empty Bar RDLs 12 Empty Bar Front Squats:30 Static Hanging Knee Raise Holdthen,5 Empty Bar Power Position Power Clean5 Empty Bar Hang Position...
Read More
29
Dec

12302019

Warm-up2 Rounds15 Banded Good Mornings 400m Row or 1000m AABthen, 2′ Hamstring stretch (seated or standing) StrengthDeadlift 6-5-4-1*Finding a heavy single! Met-ConFor Time33 Deadlifts (165/115#)33...
Read More
27
Dec

12282019

Warm-up20 Banded Good Mornings20 Scap Pull Ups 20 Deadbugs20 Scap Pull Ups20 Banded Good Mornings400 – 600m Run Skill Work10′ to work on Pull-up StrengthOptions:1)...
Read More
26
Dec

12272019

Warm-up With a Partner1,000m Row, while partner is rowing, other does 20 Spidermans80 KBS (50/35#), while partner is KBS, other is in plank hold60 sec Squat...
Read More
23
Dec

12242019

Tuesday’s at home workout. It’s supposed to nice outside again. Take advantage of it and get outside! Warm-up:3 Rounds12 Jumping Lunges11 Push-ups10 Spidermans Met-Con:2 Rounds100...
Read More