Warm Up: 3 Sets as a Class 10 Russian babymakers 10 squats (hold tenth @ bottom) 10 scap pull-ups Runners lunge 5 burpees WOD: AMRAP 30 in Teams of 2 Buy In: Down and back wheelbarrow for each partner 50 plank high fives Then… AMRAP begins 50 jump squats 50 push-ups 50 box jumps (24/20”)…
Details10/17/2019 Thursday night class will be a little different from now until the end of The Open. If you are planning on doing the open workout for Friday Night Lights, there will be a low-intensity practice workout to train the movements involved in 20.2. If you are not going to be doing 20.2 this weekend,…
DetailsWarm Up: Shoulder, hamstring, quad mobility 3 sets: 10 scap pushups 10 plate squats 1:00 plank Strength: 5 Supersets 5 shoulder presses @ 75% 5 tempo dips (2 sec down, 2 sec hold @ bottom) 3 min rest WOD: AMRAP 16 10 weighted step-ups (20”/16”) 10 pull-ups 10 DB cleans (squat) 10 plank ball taps…
Details10/15/19
Warm up: group, pvc mobility.
Strength: Deadlift
Warm up to 55-60% of your 1rm then:
10-8=6-4-2 adding weight each set.
Partner wod: Amrap 20
*100m farmers carry 50/35
50 Kb swings 53/35
30 deadlifts 135/95
Farmer carry, each one way (50m).
Split reps evenly!
10/14/2019
Warm up: group & PVC
PART A: core work
For time:
150 sit ups
75 leg lifts
PART B: For time:
10 —> 1 —> 10
Wall balls
Push ups
10/12/19
Warm up: group + PVC
Dice, maybe a game or two?
Partner deck of cards (with a twist)
Teams of 3 complete 2 decks:
♣️ V-ups
♠️ box jumps
♦️ pull ups
♥️ push ups
Face cards: 11
Aces: 11
Jokers: partners complete 5 of each movement together
10/10/19 Warm up: group + PVC Part A: partner core work: complete 400 sit ups One partner does sit-ups, the other does commando planks, continue until either partner hits a point of failure then switch Part B: “jump for joy” (because our blackout only lasted for one day) Partners AMRAP 20 a) 10 jumping squats…
DetailsNo classes due to power outages. Hopefully all will be back to normal soon. Friday night lights should still be a go! See you then.
10/8/2019 Warm up:group,pvc mobility. Skill/strength: review db snatch, emom to follow. Partner wod: AMRAP 12 @ min 4/8 200m run together. 4 hang snatch 95/65 8 barbell push ups 12 air squats A does complete round then B does complete round, one works while one rests. At min 4 and 8, stop where your at…
Details10/7/19 Warm up: group and PVC Dead hang challenge A. Core work: 100 sit ups 50 leg lifts B. “Ghost” 6 rounds of: 1 min max cal row 1 min max burpees 1 min max double unders 1 min rest Keep track of each individual movement. Score will be your cumulative calories, burpees, and DUs…
Details