• ‘Taste the Victory’


    Tuesday, January 28, 2020

    ‘Taste the Victory’

    Pre Warm Up – Begins 10 min before class!!!

    Side Shuffles (WB/Rig)

    *Ladies Only: Throughout Warm Up and SWOD – 5 sets of 10 Reps DB (Heavy) Chest Press from the Floor

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    10 Air Squats

    10 Bootstraps

    Grab A Bar

    -----------------------------------------------------------

    SWOD: 1RM Back Squat

    WOD:

    20 Vups

    30/20 Hand Release Push Ups

    40 Back Squats (155/105)

    50 Double Unders

    40 Deadlifts

    30/20 Hand Release Push Ups

    20 Mountain Climbers (each leg)


  • 'Tony Said...Don't Post The WOD'


    Monday, January 27, 2020

    'Tony Said...Don't Post The WOD'

     Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    *Ladies – 15 Negative Push Ups to 5 sec tempo

    Grab A Bar

    Bear Crawls

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    Shoulder Mobility

    ------------------------------------

    Benchmark WOD


  • ‘Team Victory – Deuxieme Partie’


    Saturday, January 25, 2020

    ‘Team Victory – Deuxieme Partie’

    It's an AMRAP!!!

    25 Deadlifts (225/155)***

    50 Dumbbell Hang Snatches (50/35)

    50 Dumbbell Squats

    50 Dumbbell Twists

    25 Deadlifts

    40 Med Ball Situps (20/14)

    40 Medball Cleans

    40 

    25 Deadlifts

    30 Flips (45/35)

    30 Plate Squats

    30 Overhead Lunges

    25 Deadlifts

    20 Push Ups

    20 Inchworms

    20 Burpee to Plates

  • ‘Stop Playing’


    Friday, January 24, 2020

    ‘Stop Playing’

    13 Min AMRAP

    25 Double Unders

    8 Clusters (115/75)

    7 Knee to Elbow – Toe to Bar Combo

    6 Front Rack Lunges

  • ‘Keeping the Strength’



    Thursday, January 23, 2020

    ‘Keeping the Strength’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    3 Rounds of:

    10 Lunge Jumps

    10 Air Squat Jumps

    10 sec Beat Swings

    Then

    Shoulder Mobility

    10 Bootstraps

    -------------------------------

    Skill: Pull Ups

    15 Min AMRAP

    Buy In: 200m

    10 Dumbbell Snatches (50/35)

    10 Dumbbell Lunges

    10 Hang Cleans (115/75)

    6 Pullups +


  • ‘The Back Story’


    Wednesday, January 22, 2020

    ‘The Back Story’

    Pre Warm Up - – Begins 10 min before class

    12 Cal Row

    Hip Stretch Series

    Running High Knees

    Lunges

    Alt Leg Kicks

    Shoulder Mobility

    10 Good Mornings with PVC

    Grab A Bar

    --------------------------------------

    SWOD: Back Squat 5RM

    3 Rounds for Time:

    10 ‘+5’ Back Squats (165/115)

    10 Cal Row

    10 Ring Dips

    10 Deadlifts


  • ‘Your Victory’


    Tuesday, January 21, 2020

    ‘Your Victory’

    Pre Warm Up – Begins 10 min before class

    *Ladies Only: Throughout Warm Up and SWOD – 5 sets of 10 DB Chest Press from the Floor

    Side Shuffles (WB/Rig)

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    10 Air Squats

    10 Bootstraps

    5 Tempo Ring Rows (3/3)

    Grab A Bar

    ----------------------------------

    SWOD: 1RM Front Squat

    5rds For Time:

    8 Front Squats (165/115)

    8 Strict Pullups

    8 Wall Balls (20/14)


  • ‘The Journey of the Dream’


    ‘The Journey of the Dream’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Bear Crawls

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    Shoulder Mobility

    *Ladies – 15 Negative Push Ups to 5 sec tempo

    Grab A Bar

    17 Min AMRAP

    Buy In: 100 Singles

    10 Thrusters (115/75)

    10 Toes to Bar

    10 Box Jumps (24/20)

    10 Flips (45/35)

    10/7 Hand Release Push Ups


  • ‘Team Victory’


    Saturday, January 18, 2020

    ‘Team Victory’

    It's a Sprint!!!

    15 Deadlifts (165/115)***

    50 Dumbbell Snatches (50/35)

    50 Dumbbell Squats

    15 Deadlifts

    40 Med Ball Situps (20/14)

    40 Medball Cleans

    15 Deadlifts

    30 Flips (45/35)

    30 Plate Squats

    15 Deadlifts

    20 Push Ups

    20 Inchworms

    15 Deadlifts

    20 Power Cleans

  • ‘Weekend Alert’


    Friday, January 17, 2020

    ‘Weekend Alert’

    14 Min AMRAP

    Buy In: Run 200m

    10 Thrusters (95/35)

    10 Toes to Bar

    10 Wall Balls (20/14)

    10 Hang Cleans

  • ‘I Got Pulled In’

    HERE WE GO AGAIN!!!  MORE INFO ON DOING 

    KIPPING PULLUPS OR PERFORM THEM BETTER!!!


    Thursday, January 16, 2020

    ‘I Got Pulled In’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    50 Singles

    Air Squat Jumps

    Butt Kicks

    10 Jump and Touch

    10 Inchworms

    Quad Stretch

    Knee Hug

    Shoulder Mobility

    Meed Under the Rig

    --------------------------

    Skill: Pull Ups

    14 Min AMRAP

    35 Double Unders

    10 Deadlifts (185/135)

    10 Kettlebell Swings (53/35)

    10 Pullups


  • ‘The Walking Deadlifts’


    Wednesday, January 15, 2020

    ‘The Walking Deadlifts’

    Pre Warm Up - – Begins 10 min before class

    12 Cal Row

    Hip Stretch Series

    Running High Knees

    Lunges

    Alt Leg Kicks

    Shoulder Mobility

    10 Good Mornings with PVC

    Set up Bar with Mod Wt for DL Drills

    SWOD: Deadlift 1RM

    12 Min AMRAP

    11/7 Pushups

    9 Goblet Squat (53/35)

    7 Kettlebell Snatches

    5 Deadlifts (165/115)

    3 Power Cleans

    1 Front Squat


  • ‘When Victory Calls’


    Tuesday, January 14, 2020

    ‘When Victory Calls’

    Pre Warm Up – Begins 10 min before class

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    10 Air Squats

    10 Bootstraps

    5 Tempo Ring Rows (3/3)

    Grab A Bar

    SWOD: Front Squats

    4,6,8,10,12,14

    Air Squat Jumps Over Bar

    Deadlifts (135/95)

    Front Squats


  • ‘Week Two’



    Monday, January 13, 2020

    ‘Week Two’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Bear Crawls

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    Shoulder Mobility

    10 Push Ups

    Grab A Bar

    ----------------------------------

    SWOD: Strict Press (1RM)

    14 Min Time Cap

    40 Kettlebell Swing (70/53)

    40 Cal Row

    40 Strict Press (95/65)

    40 Ring Rows

    40/25 Hand Release Push Ups


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