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WarmupPerform 10-15 meters of each of the following movements:-Walking Lunges-Gymnastics Bear Crawl-Reverse Bear Crawl-Arabesque with Rotation-Crab Walk+ 2-3 meters of Crocodile Push-Up Walk https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s+ 5 ball-ups with a controlled descent https://www.youtube.com/watch?v=p8MINLazKREWeek 5: Strict+Kipping pull-ups 1:4 (5 min CAP)3 sets: 1:4...
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Warmup2X:Side plank with OH hold hip raises x 8/side1/2 kneeling bottoms up kb press x 4/sidebottoms up Cossack squats 4/sideBurpee x 4Aerobic Capacity (Hang Power Clean)5 Rounds1) Hang Power Clean (3 Reps)2) Above Knee Hold (8 Seconds)3) Hang Power Clean...
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Warmup10-8-6Back SquatPush Press 200m - 200m - 200mRowAerobic Capacity (Double Unders)5 Rounds1) Double Unders (20 Seconds)2) Standing Calf Raise Hold (20 Seconds)3) Single Unders (20 Seconds)Back Squat 3-3-3-3-3-2-2-2-2Back Squat for load: #1: 3 reps @ 50% #2: 3 reps @...
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WOD2 sets:25/20 Cal Bike/Row25 Push-ups50 Air Squats100 DU50 Air Squats25 Push-ups25/20 Cal Bike/Row- 3:00 min rest b/w sets -WODEvery minute, on the minute, for 20 minutes (5 sets):Station 1 – 40 Double-UndersStation 2 – 20 Push-UpsStation 3 – 15/10 Calories...
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10:00am Community Class10:00 am
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WarmupWeighted Sled drag with tires 25m down and reverse sled drag back *2XAerobic Capacity (Grip)5 Rounds1) Dumbbell Hold (20 Seconds)2) Make Fist (40 Seconds)Task2X:pinch grip Farmer Carry 35#/25# 20m down and backBack Squat 3-3-3-3-3-2-2-2-2Back Squat for load: #1: 3 reps...
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WarmupPerform 10-15 meters of each of the following movements:-Walking Lunges-Gymnastics Bear Crawl-Reverse Bear Crawl-Arabesque with Rotation-Crab Walk+ 2-3 meters of Crocodile Push-Up Walk https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s+ 5 ball-ups with a controlled descent https://www.youtube.com/watch?v=p8MINLazKREWeek 4: Strict+Kipping pull-ups 1:33 sets: 1:3 Strict+Kipping pull-upsWe have...
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WarmupKettlebell Complex (one set with each arm):KB Halo x 5 Kettlebell Snatch x 5Overhead Carry x 25 yardsSingle-Arm KB Swings x 5Single-Arm Front Rack Squats x 5Rest as neededAerobic Capacity (Push Jerk)5 Rounds1) Push Jerk (3 Reps)2) Standing Hold in...
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Warmup2X:1️⃣ Half Kneeling Crush Grip DB Press2️⃣ Tall Kneeling DB Push Press w/ slow Eccentric3️⃣ Filly Press200m Runhttps://www.instagram.com/p/CNx5I0nl0lj/?utm_source=ig_web_copy_linkAerobic Capacity (Overhead Squat)5 Rounds1) Overhead Squat (15 Seconds)2) Behind Neck Strict Press w/PVC (45 Seconds)Olympic PrepEMOM X 41) 3 Snatch High Pull...
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Warmup10-8-6Back SquatPush Press20-20-20DUAerobic Capacity (Kettlebell Swing)5 Rounds1) American Kettlebell Swing (15 Seconds)2) Bird Picker (45 Seconds)Back Squat 3-3-3-3-2-2-2Back Squat for load: #1: 3 reps @ 50% #2: 3 reps @ 60% #3: 3 reps @ 70% #4: 3 reps @...
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