Essentials Strength/Skill: Warm up: With a Partner Perform 3 Sets: Anchored Wt. Sit Up x :20 Seconds Anchored Russian Twist x :20 Seconds Partner Toe Throw downs x :20 Seconds Strength: Skill: WOD: With a Partner Complete For Time: (30 Minute Cap) 100 Wall Ball Tabata Style Thruster for 20 seconds, rest 10 seconds. Continue...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: 3 Sets: Bent Over Barbell Row x 10 Scapular Pull Up x 10 High Elbow Ext. Rotation x 10 Skill: WOD: AMRAP in 12...Read More
Essentials Strength/Skill: Warm up: With a Partner Complete 3 Sets: MB Overhead Toss x 5 ea. High Box Jump x 1.1.1.1 (Step Down to Lower Box) Plank Hold x 30-45 Seconds Strength: 4 Sets: (Every 2 Minutes) Deadlift x 5 (Add 5/10# from last week) Skill: WOD: A) In Teams of 3-4 Perform AMRAP in...Read More
Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Shoulder Press x 5 (Add 5# from last week) Skill: WOD: A) AMRAP in 12 Minutes: 4 Strict Pull Up/8 Supine Row 8 Strict Handstand Push Ups/8 Seated DB Shoulder Press 16 Sit Up 32 Double Unders/50 Singles B) For Time (3...Read More
Congrats to Scott and Meaghan Peterson, who officially became Husband and Wife over the weekend. Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5...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: 5 Sets: (Every 2:30) Front Squat x 3 Skill: WOD: In Teams of 2 Complete 10 Rds For Time: 60 yrd shuttle run (5 yrds...Read More
