Workout of the Day

Thursday 150122 – Beginner

A. 5-10-15-20 reps of Back Squat (~70% 1 RM) Rest as needed between sets. Each set of squats should be performed unbroken. B. Tabata “Abzzzz” Dead Bugs Superman Hold Side Plank (Left) Side Plank (Right) 2 times through for 8… Read more »

Tuesday 150120 – Competition

Warm up: 1 mile run, warm up all the movements and any other mobility work you need to do beforehand. Conditioning Intervals 60 seconds on/45 seconds off, 4 rounds: 1) Row for Calories 2) Russian Swings (heavy, double swings work… Read more »

Tuesday 150120 – Beginner

Interval Stations (30 seconds on/30 seconds off) 1. Burpees to a Plate 2. Plate Ground to Overhead 3. Double Unders 4. Wall Balls (20/14) 5. Row for Calories 35 minutes, 7 rounds

Monday 150119 – Competition

Warm up: “Cindy” (note changes) A1. 4-5 sets: 4 Strict Press+4 Push Press, rest 15 seconds A2. ME Strict HSPU into Kipping HSPU, rest 2-3 minutes B. Single Arm Row 4×6-8 ea/arm (Tempo: 21X2) C. 4 rounds for time: 5… Read more »

This week’s Endurance WOD

The Endurance WOD for this week’s classes (January 21, 22, 23): 3 rounds for reps of: 50 seconds Double or Single Unders 10 seconds Rest 50 seconds Sit ups 10 seconds Rest 50 seconds Wallballs (20/14) 10 seconds rest 2… Read more »