Saturday 9.12.20
Prep 2 Sets Run x 200 meters Single Arm Russian Kettlebell Swing x 6 reps per arm Single arm Kettlebell Clean x 5 reps per side Single arm Kettlebell Split squat x 4 reps per side Single arm Kettlebell Thruster with 2 sec pause at bottom of squat x 3 reps per side Essentials: A. […]
Friday 9.11.20
Prep 2 Sets Row x 60 sec Dual Dumbbell Arnold Z Press x 5 reps Dumbbell Lat Pull Over x 10 reps Single arm Staggered Stance Russian Kettlebell Swing x 5 reps per side Essentials: A. ‘9/11’ For time: Run x 2001 meters Box jump x 11 reps Dual Dumbbell Thruster x 11 reps Jumping […]
Thursday 9.10.20
Prep 2 Sets Backwards single Unders x 60 sec Quadruped Crawl forward x 25 ft Quadruped Crawl Backwards x 25 ft Banded Skater walk x 20 steps forwards Banded Skater walk x 20 steps backwards Essentials: A. From 0-10min Pick either Row, Bike , Run, Or Ski Every 2 min stop and perform Straight Arm […]
Wednesday 9.9.20
Prep 2 Sets Row x 250 meters Glute Bridge walkouts x 7 reps Banded Lateral walk x 20 steps each direction Single Leg RDL to Lunge x 5 per leg Essentials: A. 3 Sets Clean Deadlift x 1 rep Hang Power clean From Below the knee x 3 reps Hang Power clean From above the […]
Tuesday 9.8.20
Prep 2 Sets Row x 12 cal Kettlebell Half Kneeling windmill x 5 per side Bottom of bench Dip Hold x 30 sec Lying behind the Neck Snacth Grip PVC Press x 7 reps Bottom of Squat Hold x 30 sec Essentials: A. 6 min Emom 1 Hang Squat Snatch + 5 Overhead Squats *First […]
Monday 9.7.20
Prep 2 Sets Run x 200 meter Single arm Front Rack Kettlebell Step Back Lunge x 7 reps right leg Half Kneeling single arm Kettlebell Strict Press x 7 reps right arm Kettlebell Plank Row x 7 reps right arm Single arm Front Rack Kettlebell Step Back Lunge x 7 reps left leg Half Kneeling […]
Saturday 9.5.20
Prep 2 Sets Row x 60 sec damper #1 Split stance Russian Kettlebell Swing x 5 reps right side Goblet Split Squat x 5 reps right side Goblet Split stance Goodmorning x 5 reps right side Split stance Russian Kettlebell Swing x 5 reps left side Goblet Split Squat x 5 reps left side Goblet […]
Athlete Spotlight: Dan Schian
Name: Dan Schian Age: 42 Occupation: Automotive Finance Hometown: Suwanee, GA Which class time do you usually attend?: 6 & 8am Favorite WOD: Hero WOD’S Favorite CF Movement: Power Snatch Least Favorite CF Movement: Burpees 3RM Back Squat: 265 1RM Deadlift: 335 Favorite Food: Stuffed Shells Favorite Movie: This might be the toughest question because there […]
Friday 9.4.20
Prep 2 Sets One leg Single Unders x 30 sec per leg Lunges x 16 reps Behind the leg squat x 5 per side Wall Sit March x 30 sec Essentials A. 3 Sets Snatch Deadlift x 2 reps Hang Snatch High Pull x 2 reps Hang Power Snatch Above the knee x 2 reps […]
Thursday 9.3.20
Prep 2 Sets Landmine single leg RDL x 7 per leg Landmine tall Kneeling Goblet Press x 7 reps Tall kneeling Landmine press out x 7 reps per side Essentials A. 30 min Flow Row x 300 meters Hollow Body Flutter Kicks x 25 per leg Bike x 600 meters Free standing Handstand Kick up […]