Saturday Fun Today’s WOD: 3 Rounds for max reps (FGB style) 1:00 Row (cals) 1:00 Box Jump 1:00 Deadlift #115/75 1:00 Bar over Burpees 1:00 Rest
Training Day Warm-up: 5 Rounds for Quality: Plyo Hops 10 Jumping Lunges Conditioning: 3 Rounds for Quality: 20 Side Lunges (dumbbells) 10 Dumbbell Hops 5 Dumbbell Thrusters Post efforts to comments/Zen Planner/whiteboard Don’t forget to register for our Squats Over Sugar Challenge. *ALSO* Ladies!!! Metcons and Mimosas in only a … Continue reading
Competition Day Today’s WOD: Front Squat 1-1-1-1-1 ~then~ Two sets for times of: Row 500 Meters ME Plank Hold (elbows)
Training Day Strength: Every 2 minutes, for 16 minutes (8 sets): Push Press + Push Jerk + Split Jerk (Build over the course of the 10 sets to today’s heavy) Conditioning Complete AMRAP in 9:00 min. of: 10 Shoulder to Overhead 20 Sit ups 30 Double-unders Post efforts to comments/ZP/whiteboard. … Continue reading
Training Day Strength/Skill: EMOM for 10 Minutes: Even- 0:45 Kettlebell Swings Odd- 0:30 Superman Hold Conditioning: 5 Rounds for Quality: 200 Meter Run 20 Toes to Bar Post efforts to comments/Zen Planner/ whiteboard.
Competition Day Today’s WOD: For Time: 500m Row 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Post times to comments/Zen Planner/ comments.
Happy Fathers Day to all the great Dads out there! We hope you all had a great weekend! Here is a look into this week’s workouts: Monday (Competition Day): For Time: 500m Row 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run 5 Rounds 5 Pull … Continue reading
Today’s WOD: 3 rounds for time of: Building/CBS Run (~515m) 21 Power Cleans (135/95) Post times to comments.
The Things we Teach our Youth The other morning, as my family and I were getting ready for school, daycare and work, the TV was on a morning news program that was doing a story on an 11 year old girl that came home from school with a “fat letter.” … Continue reading
Training Day Strength: 3 Rounds: 100m Front Rack Carry (kb) 100m Single Arm Fron Rack Carry (kb) 100m Farmers Carry 100m Suitcase Carry Conditioning: Tababta: KBS Sit ups Check out our new S.O.S. Challenge