Monday 3/16

Monday, 03.16.20 *Note: Classes are canceled this week. We are posting in order to help lessen the impact on your training!* Warm Up: 1000m row or 800m run 3 Sets: 10 scap push-ups 10 burpees 5 shrugs 5 power cleans 5 front squats Rest :30 Skill: Tabata pushups (20 sec on, 10 sec rest for…

Saturday with Holly

03.14.2020 Warm Up: 400m Run Footwork Shoulder mobilization as a class Skill: 8 minutes on squats and single-armed OHS WOD: 3 RFT (Team of 2*) 10 DB Power Snatches (L) (55/35#) 10 Single-armed OHS (L) 10 strict pull-ups 10 DB Power Snatches (R) (55/35#) 10 Single-armed OHS (R) 10 strict pull-ups *Partner A does 10…

Tuesday with Jim


Warm up:group

skill/strength: review cleans

Partner wod. AMRAP 20

Buy in 50 med ball sit ups (together) 20/14

Then with remaining time, A does:

9 Deadlifts 95/65

6 Hang power cleans 95/65

3 Front squats 95/65

1 Burpee

B runs 250m., then switch.

Will finish class with group mobility.

Monday with Walker

03.09.2020 Warm Up: 400m run 2 Sets: DB Complex 5 deadlifts 5 hang power cleans 5 front squats 5 shoulder presses 5 thruster :30 rest Skill: Rope Climbs (8-10 min) Strength: 10 Sets 3 weighted pull-ups Spend 5 minutes warming up to your WOD weight WOD: AMRAP 7 5 front squats (135/95) 10 burpees 200m…

Saturday with Holly

Saturday, 03.07 Warm Up: 800m run Tabata jump rope (double under practice time) 2 rounds: 10 ring rows 10 pushups 10 Russian babymakers Skill: Squats 5 minutes on squat form WOD: Cindy Plus Complete as many rounds as possible in 20 minutes of: 5 weighted pull-ups (20/10#) 10 push-ups with feet on a box (20”/16”)…

Wednesday with Jim

3/4/2020 Warm up: Group, pvc mobility. Skill: Double unders 5 min of practice followed by 3x1min rounds for max reps. All attempts count. Benchmark wod: Fran 21-15-9 Thrusters 95/65 pull ups Depending on class size, we can or will support each other by running 2 heats with a 10min cap. This is a quick sprint,…