• ‘Masters of the Universe – The PreCursor’


    Friday, October 4, 2019

    ‘Masters of the Universe – The PreCursor’

    6   One Arm Alternating Burpee Snatch (50/35)

    8 Box Step Overs (24/20)

    10 Pullups

    12 Cal Row

    14 Goblet Squats (70/53)

    50m Run

  • ‘Flip the View’



    Thursday, October 3, 2019

    ‘Flip the View’

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

    Run 400m 

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    5 Jumping Bar Muscle Lock Outs (Standing Position)

    3 Jumping Bar Muscle Lock Outs (Squat Position)

    10 Jumping Jacks with PVC

    Shoulder Mobility

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

    Skill: Handstand Push Ups

    15 Min AMRAP

    Buy In: 200m Run

    8 Squat Cleans (135/95)

    2 Bar Muscle Ups

    8 Handstand Push Ups

    8 Deadlifts

    30 Double Unders


  • ‘Rowing 201’


    Wednesday, October 2, 2019

    ‘Rowing 201’

     Pre Warm Up - – Begins 10 min before class

    Row 10 Cal

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Run 200m

    Shoulder Mobility

    Grab A Bar

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

    Skill: Row

    Buy In: 65 Double Unders

    10 Sumo Deadlift High Pull (115/75)

    10 Wall Balls (20/14)

    10 Cal Row

    10 Toes to Bar


  • ‘Fall Fitness’



    Tuesday, October 1, 2019

    ‘Fall Fitness’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Good Mornings with PVC

    10 Active Thigh

    10 Spiderman

    10 Superman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A KB/Set Up Bar for DL Drills

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

    SWOD: Deadlift – Percentage Work

    WOD:

    3-6-9-12-15-18-21

    Kettlebell Squat Cleans (70/53)

    Lateral Lunges

    Immediate Cash Out: 100m Run


  • ‘The Trust is Coming Back’


    Monday, September 30, 2019

    ‘The Trust is Coming Back’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 10 Cal

    Side Shuffles

    Air Squat and Rotate

    Lunges

    Walking Hip Stretch

    10 Bootstraps

    Shoulder Mobility

    10 PVC Jacks

    Grab A Bar

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

    19 Min AMRAP

    Buy In: 200m Run with Plate (45/35)

    20 Lunge Jumps

    10 Push Press (115/75)

    10 Front Rack Lunges

    10 Hang Cleans

    20 Cal Row

    100m Run


  • ‘Teamwork Makes The Dream Work’


    Saturday September 28, 2019

    ‘Teamwork Makes The Dream Work’

     800m Run*

    50 Dumbbells Snatches (50/35)

    60 Thrusters (95/65)

    50 Ring Rows

    60 Deadlifts

    50 Calorie Row

    60 Dumbbell Lunges 

    50 Hang Cleans

    60 Situps

    800m Run*

  • ‘The Greatness is Within You’


    Friday, September 27, 2019

    ‘The Greatness is Within You’

    30-20-10

    Power Cleans (115/75)

    Front Rack Lunges

    Pullups

  • ‘Hip to the Bar’



    Thursday, September 26, 2019

    ‘Hip to the Bar’

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

    Row 10 Cal

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    5 Incline Rows

    5 Standing Jumping Bar Lock Outs (Hollow Pos.)

    10 Jumping Jacks with PVC

    Shoulder Mobility

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

    Skill: Bar Muscle Ups

    17 Min AMRAP

    Buy In: 600m Run

    12 Med Ball Cleans (20/14)

    12 Butterfly Situps

    2 Bar Muscle Ups

    12 Shoulder to Overhead (95/65)

    12 Cal Row

    2 Bar Muscle Ups


  • ‘Rowing 101’



    Wednesday, September 25, 2019

    ‘Rowing 101’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Run 200m

    Shoulder Mobility

    Grab A Bar

    Skill: Row

    8 Elevated Ring Rows

    10 Sumo KB Deadlift High Pull (70/53)

    12 Goblet Squats

    14 Cal Row

    100m Run

     

  • ‘Hitting the Wall’



    Tuesday, September 24, 2019

    ‘Hitting the Wall’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Good Mornings with PVC

    10 Active Thigh

    10 Spiderman

    10 Superman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar

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

    SWOD: Deadlift – Percentage Work

    WOD:

    21-15-9

    Deadlifts (225/155)

    Toes to Bar

    Air Squat Jumps Over the Bar


  • ‘Gaining Trust’



    Monday, September 23, 2019

    ‘Gaining Trust’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Side Shuffles

    Air Squat and Rotate

    Quad Stretch

    Walking Hip Stretch

    10 Bootstraps

    Shoulder Mobility

    25 Double Unders or 50 Singles

    Grab A Bar

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

    SWOD: Percentage Work of 5RM Back Squat

    WOD - For Time: 

    4 Rounds Time:

    4 Deadlifts (135/95)

    5 Power Cleans

    6 Back Squats

    35 Double Unders

    100m Run


  • ‘This and That’


    Saturday September 21, 2019

    ‘This and That’

     5 Rounds for Time:

     100m Run

    9 Squat Cleans (135/95)

    9 Chest to Bar Pull Ups

    6 Devil Press (50/35)

    6 Sandbag Shoulder Squats (100/70)

    100m Plate Run (45/35)

  • ‘I Am Great!!!’



    Friday, September 20, 2019

    ‘I Am Great!!!’

    5 Rounds for Time:

    10 Hang Split Snatch Right Arm (50/35)

    10 Reverse Alt Dumbbell Lunges

    30 Double Unders

    10 Overhead Alt Dumbbell Lunges

    10 Hang Split Snatch Left Arm

    Immediate Cash Out: 200m Dash

  • ‘Over the Bar’

    (ONLY WILL TAKE A FEW MINUTES ... TO WORK TOWARD ACHIEVING YOUR MUSCLE UPS OR PERFORMING THEM BETTER - WATCH THE VIDEO!!!)


    Thursday, September 19, 2019

    ‘Over the Bar’

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

    Row 10 Cal

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    10 Good Mornings with PVC

    Shoulder Mobility

    Incline Row

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

    Skill: Bar Muscle Ups

    16 Min AMRAP

    Buy In: 15 Burpees

    10 Cal Row

    10 Wall Balls (20/14)

    3 Bar Muscle Ups

    10 Deadlifts (185/135)

    10 Plate Squats (45/35)


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