Strength:10 minute EMOM: 3 Front Squat *Build to a heavy triple. Add weight each set if you can. WOD: 12 min AMRAP: 9 Toes 2 Bar 7 Pull-Ups 5 Hand Stand Push-Ups 3 Power Snatch (135/95#)
Strength:*Use 1 Bar Every 2 minutes for 10 minutes (5 sets): 10 Romanian Deadlifts (Stop at bottom of knee) + 5-8 Deadlifts *Pick weight that is challenging but allows good form! WOD: 5 Rounds for time of: 50 m Slep SPRINT (90/45# on Sled) 10 Deadlifts (185/125#) *Rest 0:30 between rounds. Each round should be […]
Strength:None WOD: “Dug Birthday Workout” 47 minute AMRAP: 11 Strict Pull-Ups 6 x 200m (100m forward/100m backward) 19 Push-Ups 69 Ab-Mat Sit-Ups
Buy In:Run 400 m with 45/35# Plate Mobility: Banded Shoulder Inchworm w/ Down Dog Broad Jump x 10 High Skips Tuck Jumps x 10 Strength: *Go over Sumo DLHP WOD: “Collin” 6 Rounds for time of: 400 m Sandbag Carry (Use 45/35# Plate) 12 Push Press (115/85#) 12 Box Jumps (24/20″) 12 Sumo Deadlift High-Pull […]
Strength:Every 1:15 for 10 minutes (8 sets): 2 Power Snatch + Hang Squat Snatch + Overhead Squat *Build to a heavy. DO NOT NEED TO GO UP EVERY SET. WOD: 20 min AMRAP: 50 Wall Balls (20/14#) 40 Box Jump Overs (24/20″) 30 Handstand Push-Ups 20 Chest 2 Bar Pull-Ups 10 Squat Snatch (185/125#)
Strength: Press WOD: FT: 30-20-10 PC (95/65) Toes to Bar
Strength:10 minute EMOM: 3 Back Squats @ 70% 3/2 Strict Pull-Ups WOD: 10 minute AMRAP: Russian KB Swings (53/35#) The following evening classes are canceled today 10/31: 4:00 CF Kids 5:30 All Levels 6:30 All Levels 6:30 Weightlifting 7:30 Beginners Happy Halloween!
Santora:3 Rounds of: 1 Minute Squat Cleans (155/105#) 1 Minute Shuttle Sprints (20 ft foward, 20 ft backwards = 1 rep) 1 Minute Deadlifts (245/170#) 1 Minute Burpees 1 Minute Jerks (155/105#) *Rest 1 Minute
Strength: Every 1:30 for 12 minutes (8 sets): Snatch + Hang Snatch + Overhead Squat *30 Double Unders after each set. Build to a heavy. WOD: 5 Rounds for time of: 9 Thrusters (95/65#) 9 Pull-Ups *Rest 1:1; Goal is to go fast and stay unbroken!
Skill: Ring Muscle-Ups 5 sets of: 3-2-1 Ring Dips (Scale to matador) *Hold top position for 5 seconds after each. For example, 3 ring dips, hold top for 5 seconds, 2 ring dips, hold top for 5 seconds…etc. Should be UNBROKEN. SUPERSET EXERCISE WITH: 10 Hollow/Arch Swings on Rings WOD: 7 min AMRAP: 1 Snatch […]
