Workout of the Day

Friday 5.10.19

Friday 5.10.19

A. Warmup:
50/35 Bike or Row Cals
DROM
:30 on/:30 off x 5
HS hold, wall facing

B. For time:
15/10 Ski Cals
21 Power Snatch, 95/65
15/10 Ski Cals
15 Power Snatch, 115/80
15/10 Ski Cals
9 Power Snatch, 135/95
50 Burpees

C. Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
3 sets of:
Max weighted plank hold
3:00 rest

Workout of the Day

Thursday 5.9.19

Thursday 5.9.19

A. Warmup:
400m Run
DROM
Power Clean warmup

B. Power Clean 5-5-5-3-3-3-1-1-1
-work up to a heavy single for the day (15:00)

C. For time:
15-12-9
Pullups
Devils Press

D. Cooldown:
2 x 1:00 Banded Shoulder distraction
100 banded Pull Aparts

CORE HOMEWORK:
100 Barbell Rollouts

Workout of the Day

Wednesday 5.8.19

Wednesday 5.8.19

A. Warmup:
600m Row
200 easy, 200m moderate, 200m hard
DROM

B. OTM for 12:00
E: 10 Weighted box Step ups
O: 30 Double Unders

C. 3 sets of:
10 Windmills, ea.
10 Tempo Back ext.
20 Hollow Rocks

D. Cooldown:
2:00 Couch Stretch, ea.

CORE HOMEWORK:
*in today’s workout

Workout of the Day

Tuesday 5.7.19

Tuesday 5.7.19

A. Warmup:
DROM
30 TGU’s

B. “Coffland”
For time:
6:00 Bar Hang
Every time you drop from the bar complete:
800m Run
30 Push-ups
*scale as needed

C. Cooldown:
100 Banded Pull Aparts

CORE HOMEWORK:
15:00 Easy Bike, Run, or row
*every 3:00 complete 15 GHD situps or SLSU
-start and end w/ situps

Workout of the Day

Monday 5.6.19

Monday 5.6.19

A. Warmup:
400m Run
DROM
3 sets of:
10 RKB Swings
10 Goblet Squats
5 KB Push Press, ea.

B. 5 sets of:
5 Back Squats
Max rep DB Strict Press
-2:00 rest

C. Cooldown:
3 x 15 Back Extensions
1:00 rest
2:00 Couch Stretch, ea.

CORE HOMEWORK:
200 Russian Twists
*in as few breaks as possible

Workout of the Day

Sunday 5.5.19

Sunday 5.5.19

Track WOD:
5 x shuttle
20-40-60-80-100
Rest 3:00 between
*run 20yd out and back, then 40, then 60, and so on

CORE HOMEWORK:
200 Plank Hold w/ elbow to knee
Break as needed

Workout of the Day

Saturday 5.4.19

Saturday 5.4.19

Click the pic for more info!

Please be aware that we are having plumbing issues again. Check your texts and emails for more info.

Teams of 2:

3 rounds of:
In 3:00 complete
Max ski erg cals
In 3:00 Complete
200m Farmers Carry, heavy
In 3:00 Complete
Max Plate Snatch
-rest 1:00

CORE HOMEWORK:
OTM for 10:00
E: 10 T2B
O: 10 GHD Situps

Workout of the Day

Friday 5.3.19

Friday 5.3.19

A. Warmup:
DROM
:30 on :30 off x 5
HS hold, wall facing
*scale as needed
3 sets of:
5 BB thrusters
5 spiderman reach, ea.

B. Every 3:00 x 5
300m/210m Row
15 Thrusters 95/65

C. Cooldown:
Foam roll for remainder of class time

CORE HOMEWORK:
5 x 10 Barbell roll outs
*rest as needed between sets

Workout of the Day

Thursday 5.2.19

Thursday 5.2.19

A. Warmup:
400m
DROM

B. 3 sets of:
:30 Assault Bike Sprint
80’ Bear crawl sled pull
10 heavy renegade rows
-Rest 5:00

C. Cooldown/accessory:
3 sets of:
10 tempo ring rows
10 tempo pushups
15 GHD Situps

CORE HOMEWORK
10 x 10 KB Windmills, alternate sides each set