21-18-15-12-9-6-3 Calorie Row Strict Press (75/55) Double Unders Click the link below and watch the video. Identify your errors and let’s spend some time cleaning up our rowing before getting started today. http://www.concept2.com/indoor-rowers/training/technique-videos/common-errorsRead More
Welcome to Saturday! Good job, you made it through the week! Bring a partner and come WOD!! Classes are always free on Saturday! Partner WOD Partner 1 performs 50 KB swings (53/35) while Partner 2 holds a Plank or Handstand. Switch. If plank or handstand is broken, perform 5 burpees each before continuing Partner 1...Read More
“Fight Gone Bad” Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is...Read More
Clean & Jerk work We’ll spend some time on C&J technique work and then you’ll have about 20-30 min to work to a 2 rep heavy set. Depth will be full squat, jerk can be push jerk or split jerk, wherever you are most technically proficient. I’ve seen all of these mistakes so take...Read More
Kipping Pull Up skill work or Strict Pull up strength work Depending on where you are with your pull ups, you will complete the following: Kipping: EMOM 10 min kipping pull ups 5-7 Strict: 5 single arm DB rows/arm (2 second pause at top/3 second eccentric, alt each minute with 5-7 banded lat pull downs...Read More
Press – APRE Using 70% of your 1RM, complete the following sets/reps: Set 1: 12@50% Set 2: 10@75% Set 3: reps to failure @100%, Set 4: adjusted reps to failure then: ROMWODRead More
It’s Saturday!!! Bring a friend, class is free!! In teams of 2, for 20 minutes, starting at 2 reps and increasing reps by 2 each round, complete the following: 2 sit ups 2 box jumps 2 KB Swings (53/35) then: 4 sit ups 4 box jump 4 KB Swings, etc. One partner works at at...Read More
Clean & Jerk instruction 800 Meter Run then: 3 Rounds of: 10 Clean and Jerks (135/95) 10 Chest to Bar Pull-Ups 10 Burpees then: 1,000 Meter RowRead More
Shoulder stability work: 2 rounds, 10 arm bar/side then 90s/arm Lying KB Shoulder setting Tabata: 20 seconds on/10 seconds rest, 8 rounds of each, 1 minute rest after each set. mountain climbers push press (45/35) squats burpees You will complete all 8 sets of each movement before moving on to the next movementRead More
