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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup2X (:20 of work :10 of rest) *all the way through 2xA. V upsB. Tuck UpsC. Hollow holdD. Glute bridgesE. Glute bridge holdAerobic Capacity5 Rounds1) Row (12 Seconds)2) Row (48 Seconds)Back SquatBack Squat *numbers are off of Mondays 5RM5 x...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmup2x9 burpee deadlifts6 db lunges3 db strict press+9 V-tucks *1 V-up + 1 tuck-up6 alt devils press30 DUAerobic Capacity5 ROUNDS: *Floor Press1) Bench Press (15 Seconds)2) Bench Press Static Hold (15 Seconds)3) Incline Push Up (30 Seconds)Skill PrepEMOM X 41)...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmup2x5 db renegade rows5 ab complex+10 db snatches *alternating5 jumpex+ 20 db RDL *10/side20 db tricep extension20 db squats+ 1 min plank1 Ab complex = 4 v ups + 4 sit ups1 JumpEx= 2 jumping lunges + 1 jumping squatSkill...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharingWarmup25 High Knees25 Butt Kicks+10 Kurpees +burpee + kbs10 goblet squats+25 High Knees25 Butt Kicks+10 Kb push press (L)10 Kb push press (R)Aerobic Capacity5 Rounds1) Jump Rope (Double Unders) (15 Seconds)2) Standing Calf Raise Hold (15 Seconds)3) Jump Rope (Single...
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Today there is a 10:00am class only... Happy Labor Day!!!Aerobic Capacity5 Rounds1) Russian Twist (weighted) (12 Seconds)2) Knee Crunches (elbows to knees) (48 Seconds)WOD10 min AMRAP:- 100 Wall Ball- 200 DU- 100 Slam Balls- 5 min rest -10 min AMRAP:-...
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Warmup2X (:20 of work :10 of rest) *all the way through 2xA. V upsB. Tuck UpsC. Hollow holdD. Glute bridgesE. Glute bridge holdCash Out5 Rounds:Minute 1 - Work:20s - Max Hollow Rocks:20s - Hollow Hold:20s - Max Hollow Flutter KicksMinute...
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup2X10 High knees10 Butt kickers10 Tuck ups10 Chest taps burpeesAerobic Capacity5 Rounds1) Right Arm Bent Over Row w/Kettlebell (5 Reps)2) Right Arm Russian Kettlebell Swing (5 Reps)3) Left Arm Bent Over Row w/Kettlebell (5 Reps)4) Left Arm Russian Kettlebell Swing...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmup2 rounds of:20 seconds of max reps:10 seconds of restFor each movement:1. Air squat2. Hollow hold3. Jumping squat4. Mountain climbers.Aerobic Capacity5 Rounds1) Straight Leg Raises - FAST (10 Seconds)2) Straight Leg Raise Static Hold (10 Seconds)3) Hanging Tuck Up -...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmup2X10 Goblet Squats, 53#/35#20 Kettlebell Swings, 53#/35#:30 Sec Hang40 Double Unders+Snatch press under 3 x 3 w/empty barbellAerobic Capacity5 Rounds1) Hand Release Push-ups (15 Seconds)2) Plank Hold on Hands (15 Seconds)3) Floor Press w/Dumbbells (30 Seconds)Skill PrepEMOM X 81) 3...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharingWarmup4 Db devils press8 Db rows16 Db floor press•1 min rest•4 DB Devils Press8 Db push press16 Db lungesSkill PrepEMOM X 41) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press2) 3 Power clean with hold on...
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