Thursday 9.24.20

Prep 2 Sets Row x 60 sec damper 9 or 10 Hang from Rope x 20 sec No Push Up Burpee broad Jump x 5 reps Essentials A. Partner WOD 1 person does a whole round then the other goes 10 rounds for time: (5 per person ) Rope sit to stand x 3 rep […]

Wednesday 9.23.20

Prep 2 Sets Dumbbell Hip Thrust x 20 reps Banded clam shell x 20 reps per side Heavy Russian Kettlebell Swing x 10 reps Essentials A. 6 Sets 2 unbroken power clean complexes (6 reps total) The clean complex is… Hang Muscle Clean from above the knee x 1 rep Hang power clean from above […]

Tuesday 9.22.20

Prep 2 Sets Run x 200 meters Alternating archer ring row x 10 reps Ring tricep extension x 10 reps Support on rings or dip bar x 30 sec Essentials A. 3 Sets Hang Power Snatch above the knee x 4 reps Rest 30 sec Hang From Pull up Bar or Chin over pull up […]

Monday 9.21.20

Prep 2 Sets Bike Sprint x 15 sec Skater Jump x 10 per leg Alternating Dumbbell Suitcase Lunge Jumps x 5 per leg RNT Split Squat x 10 per leg Essentials A. 3 Sets Back Squat x 8-10 reps tempo @ 32×1 Rest 30 sec 3 Grip position Pull Up Hang x 20sec, 20sec, 20sec […]

Saturday 9.19.20

Prep 2 Sets Run x 200 meters V Ups x 10 reps Tempo Goblet squat x 5 reps @53×1 Hang From Pull Up Bar x 30 sec Essentials A. Hero Wod ‘Emily’ 10 Rounds For time : Single Unders x 30 reps Jumping Pull Ups x 15 reps Air Squats x 30 rep Run x […]

Friday 9.18.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50 […]

Thursday 9.17.20

Prep 3 Sets Bike x 60 sec Bear crawl x 50 ft Wall Sit x 60 sec A. 30 min not an Amrap Row x 2 min Half Kneeling Kettlebell Chop x 10 per side Run x 2 min Crab Walk x 25 ft Duck walk x 25 ft Bike x 2 min Turkish Get […]

Wednesday 9.16.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x […]

Tuesday 9.15.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps […]

Monday 9.14.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat […]