Holiday Class Schedule: Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Skill: Handstand drills: -Kick to handstand on wall -Should taps -HS walks -Headstand hold Find max distance HS walk Or max shoulder taps WOD: Partner offense/ defense -4rds Def: 200 m run Off: man makers for reps (One push-up) Presenting ATHLETE OF THE MONTH...
Holiday Class Schedule: Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Strength: For time: 1 Clean & Jerks (12 total) 2 Deadlifts (22 total) 3 Burpees (30 total) 4 Pull-ups (36 total) 5 Wall Balls, 20 lbs (40 total) 6 Box Jumps, 20 in (42 total) 7 Kettlebell Swings,...
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Strength: Back Squat 5,3,3,1,1,1 WOD: 8 AMRAP Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Presenting ATHLETE OF THE MONTH December: Mila...
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Shoulder Prep: Every 20 sec Shoulder W/u 4 rds A-T-Y-I Skill: Kipping/ Butterfly Pull-up Drills and practice WOD: 3 rounds for time: 20 Pull-Ups 20 Overhead Walking Lunges 400 m run Lv1: jumping pull-ups, 25/15 Lv2:...
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am Shoulder Prep: Every 20 sec Shoulder W/u 4 rds A-T-Y-I Strength: EMOM 9 1,2,3,1,2,3,1,2,3 Power Snatch -TNG encouraged but not required -Increase weight every 3 min WOD: 15 min AMRAP 1000 m row buy-in then, 9 Ring Dip 9...
See the Holiday Schedule Here Strength: 10 min to Find a 3 rep max Thruster Skill: rope climb technique review Partner WOD: BRING TALL SOCKS/ WEAR LONG PANTS 7 Rope climbs 21 thrusters 5 Rope climbs 21 plank burpees 3 Rope climbs 21 Thrusters *Share work as desired, one partner works at a...
9 am Lite N Tite WOD: WOD 1: Row 30sec on/off for calories -10 rds WOD2: Partner Sled Push/ rope pull rest while your partner pushes the sled, and then pulls it in with the rope. Alternate- 5 rds each for time Finisher: Reverse Tabata L-Sit hold 9:30 and 10:30...
Strength: Every 2 min for 10 5 Bench press WOD: Death by weight...
Recognize this guy? By Sasha Yevelev Strength: 3 Back Squats every 30 sec for 4 mins @ 50% rest 2 mins 7 Barbell Jump Squats every 30 sec for 4 mins @ 25% WOD: 6rds for time 12 single arm DB/KB snatch (total) 6 Burpees to 6+ inch target Sprint 100 rest...
Here's the Yevelev's- another one by Sasha Yevelev! Warm: Every 20 sec Shoulder W/u 4 rds alternate through position A-T-Y-I 20 sec on/5 off: 4 rds alternate through Plank (on hands) Superman Side Plank (on hands) Side Plank Strength: Alt EMOM 10 Ring Rows x5 Shoot thurs on parallets x5-8 (no push-up/no dip) WOD: 12 min AMRAP Ladder 5 Wall balls...