SKILL: Kipping HSPU progression https://www.youtube.com/watch?v=qiTovNDfhlc&t=7s https://www.youtube.com/watch?v=_xAU3rFFPV0&t=4s WOD: 1 min Stations for Max Reps - 5 rounds -HSPU -Double Unders -Single Arm DB Devils Press (50/35) -Calorie Row -Rest A PEEK INTO THE WEEK...
STRENGTH: Every 2 min - 4x 3 Tempo/ Pause Front squat (3 sec down: 3 sec pause: stand regular speed) WOD: For time: 15 Thrusters 75/55 15 MB Sit-ups 12 Thrusters 95/65 15 MB Sit-ups 9 Thrusters 115/75 15 MB Sit-ups 6 Thrusters 135/85 15 MB Sit-ups 3 Thrusters 155/95 15 MB Sit-ups Lv1: 45/35, 65/45, 75/55, 95/65, 95/65 Lv2:...
WOD: 26 min AMRAP 206m Run 25m Walking Lunges (no added weight) 25m Double KB/DB Front Rack Carry 206m Run 25m Walking Lunges (no added weight) 25m Double KB/DB Farmer Carry 206m Run…. etc Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 A PEEK INTO THE WEEK...
STRENGTH: For quality Every 3 min for 5 sets 8 Deadlifts Start at 60% and increase as desired WOD: 90 sec for max reps/ 1 min rest- 5x 8 Double DB Deadlift 8 Double DB Hang Power Clean Double Unders for reps 1 min rest Lv1: 20/10 Lv2: 25/20 Lv3: 35/25 A PEEK INTO THE WEEK...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 5 sets 5 Strict Barbell Press WOD: "Freddy's Revenge" 5 rounds for time 5 Shoulder-to-Overhead 10 Burpees Lv1: 95/65 Lv2: 135/95 Lv3: 185/135 Finish: GO VOTE! A PEEK INTO THE WEEK...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Challenge of the Month Max Unbroken Double Unders 5 min for as many attempts as wanted. WOD: For time 100 Pistols 5 Push-up EMOM *Start with Push-ups at the top of the minute *Scale up with...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PART A: Every 90 sec for quality @ light- 5 sets Power Snatch + Snatch Balance + OHS PART B: Every 90 sec for quality- 5 sets (Squat) Snatch + Hang (Squat) Snatch PART C: EMOM 10 (Squat)...
When: 8:30, 9:30, 10:30, 11:30 and 12:30 (ALL SPACES FILLED)Where: SFF Soccer, 701 Mission Bay Blvd N. Standards/Details:- Each partner needs to stay at their own individual station during the WODs (Masks not necessary while at your station)- Bring chairs and hang out away from class when...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30, 11:30 and 12:30 (ALL SPACES FILLED)Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3) and Scaled...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30, 11:30 and 12:30 (ALL SPACES FILLED)Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3) and Scaled...