Monday
MAX EFFORT Hang Squat Snatch 5,3,2,2,1, Back Squat 5,5,5,5,5+ Conditioning- 10 minutes of: Every Minute on the minute Sprint 50m (when you cross the line run back to start and rest until next minute begins)
MAX EFFORT Hang Squat Snatch 5,3,2,2,1, Back Squat 5,5,5,5,5+ Conditioning- 10 minutes of: Every Minute on the minute Sprint 50m (when you cross the line run back to start and rest until next minute begins)
OPEN GYM FROM 9:30am until Noon Come make up a WOD, do mobility, or hangout and have coffee.
Active Warm Up WOD 21-18-15-12- and 9 rep rounds of:95/65 pound Deadlift95/65 pound Hang power clean95/65 pound Front squat95/65 pound Push jerk Post loads and times to comments…..
There is NO YOGA tonight. WOD Run to Gary Ave. then complete 5 rounds: 10 Kettlebell Swings 70/55 10 Box Jumps 30/24 Then… finish with another run to Gary ave. Post loads and times to comments….
Yoga at 7am this morning! Active Warm Up!! WOD/MAX EFFORT You have 7 minutes to complete the following with 100% effort. row 250m 10 wall balls 10 Burpees 10 wall balls 10 Burpees 10 wall balls 10 Burpees Row 250m Rest 7 minutes and then repeat 2 more times. There is a 7 minute cut
WOD/MAX EFFORT 10 Minutes of Max Double unders Rest 10 Minutes to find a Two Hands Anyhow Max* Rest as needed… 5 Minutes of Kettlebell Clean and Jerks (Long Cycle)** * Two Hands Anyhow: To complete this lift you must have 2 weights overhead locked out simultaneously but must arrive their separately. One weight must weigh
Active Warm Up WOD/MAX EFFORT: It is also labeled a ‘Max Effort’ because every round should be a 100% effort. Each round of 4 minutes should be recorded separately. The goal is to monitor how well you are able to maintain your first (fastest) round by the 4 minute recovery. Do not be fooled, the
Open Gym from 9:30am until Noon!!! Come in for a WOD, a lift or just coffee and good company!
Active Warm Up… Skill Development Gymnastics. We will work on basic gymnastic movements which may include the following: Skin the Cat Handstand Pirohoutte Pass throughs Muscle Ups WOD AMRAP in 15 minutes 10 Hang Power Snatch 95/65lb 10 Box Jumps 24/20 10 Toes To Bar Post thoughts and ideas to comments…
YOGA TONIGHT AT 7pm!!!! Active Warm Up!!! WOD 3 rounds for time of: Run 400m 21 One legged Squats alternating 21 Grasshoppers Post times to comments….