Wednesday, Nov. 13th Teams of Two or Three Break it up anyway you choose. 5 Rounds Minute 1: Deadlift Minute 2: Lateral Bar Hops Minute 3: Strict Pull ups Fx:Seated SPU Minute 4: Rest Bar Load: Px:135/95 Fx:95/65 *Divide LBH total reps by 5 and that will be your total[…]
Read More »WOD: Every :90 x 24 minutes ODD: Power clean-Front squat-Push jerk *Increase in weight each round Even: Calories, Row Px:20/15 Fx:15/10 Learn.Play.Sweat
Read More »Monday, Nov. 11th Veteran’s Day Hero WOD “TELLIER” For Time 10 Burpees 10 Burpees 25 Push ups 19 Burpees 25 Push ups 50 Lunges 10 Burpees 25 push ups 50 Lunges 100 sit ups 10 Burpees 25 Push ups 50 Lunges 100 Sit ups 150 Air squats Tuesday, Nov. 12th[…]
Read More »Team Workout: In teams of two or three *One partner works at a time AMRAP 30 5 Power cleans 5 Lateral bar burpees 5 Thrusters Bar Load: Px:95/65 Fx:75/55 L:55/35 Learn.Play.Sweat
Read More »Skill & Core Session: EMOM x 15 Minute 1: Turkish Get Ups Minute 2: Hollow Body Rocks Minute 3: Rest *Increase weight on TGU each round if possible WOD: AMRAP 15 15/12 Cal Echo 1 Minute Cumulative Plank hold 15 Sit Ups Learn.Play.Sweat
Read More »Sumo Deadlift: E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: In 6 Minutes: 40 Pull Ups Max reps: Wall Walks L: Box Inversion *Score is wall walk reps Learn.Play.Sweat
Read More »WOD: AMRAP 35 Row 1000/800M 20 Alt DB Snatch PX:50/35 Fx:35/20 40 DB Step Ups PX:50/35 Fx:35/20 Learn.Play.Sweat
Read More »MONDAY,Nov. 4th Bench Press E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: 5 Rounds: 15/12 Knees to Elbows Fx:HKR 15/12 Push Ups 10 Minute time cap TUESDAY, Nov. 5th WOD:[…]
Read More »For Time: Down and Up Chipper: 40/30 Cal Echo Bike 30 Slam balls PX:40/30 Fx:30/20 20 Renegade rows Px:35/25 Fx:25/15 10 Strict Pull Ups Fx:Seated Strict PU 200 Double Unders Fx:300 Singles 10 Strict Pull Ups 20 Renegadwe rows 30 Slam balls 40/30 Cal Echo Bike Learn.Play.Sweat
Read More »Happy Halloween! Teams of two or three: AMRAP 30 One teammate works at a time with the pumpkin. if the pumpkin touches the ground, immediate 10 burpees (Except for pumkin push ups). 30 Pumpkin lunges (each leg) 50 Ab-mat sit ups hugging pumpkin 50 pumpkin thrusters 50 pumpkin step ups[…]
Read More »