Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 4 Sets: (Every 90 Seconds) Sumo Deadlift x 5 Skill: WOD: Score Total Reps After First Movement of Each Station3 Minutes Each Station 1...Read More
Don’t worry everyone who has been enjoying weightlifting Wednesday. We’re going to perform it on Friday, since we’re performing Katie’s B-Day WOD. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Front Squat x 5 @ 2111 Skill: WOD: 4 Sets: In 3 Minutes Complete: 300 yard Shuttle Run In remaining time perform AMRAP:...Read More
Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Back Squat x 6 @21X1 Skill: Derek’s B-Day WOD: For Time: 29 Double Unders 10 Toe To Bar 29 Overhead Squat 10 Toe To Bar 29 Shoulder to Overhead 10 Toe to Bar 29 Power Clean 10 Toe to Bar Additional: 10 Minutes Mobility Performance...Read More
A huge Congrats to Amber for getting her 1st and 2nd “big girl” muscle ups. Which by the way came after performing 14.5. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: For Time: 400m Run 25 KB Swings 200m Farmers Carry 200m Waiters Walk 25 Box Jump 200m Run 200m Walking Lunges 25...Read More
Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 4 Sets: Single Arm Bent Over DB Row x 8-10 @2111 Back Ext. x 8-10 @3131 Skill: WOD: AMRAP in 10 minutes: 5 Pull...Read More
Essentials Strength/Skill: Warm up: 2 Sets: Bent Over YTW x 10 Band Pull a Parts x 10 Triple Threat x 10 ea. Strength: A) 3 Sets: (EMOM) 3 Position Clean Pull (2″ Below Knee, 2″ Above Knee, Mid Thigh) *Hold each position for 2 second count, feel weight shift from front foot to back B)...Read More
