• ‘The Pinnacle’



    Tuesday, November 5, 2019

    ‘The Pinnacle’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    50 Singles or 25 Double Unders

    10 CrossOvers

    10 Bootstraps

    10 Push Ups

    Shoulder Mobility

    Duck Walk

    10 Overhead Squats with PVC

    10 Goblet Squats

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

    Skill: Overhead Squat

    10 Overhead Squat (95/65)

    8 Overhead Lunges

    6 Toes to Bar

    4 Burpees Over Bar

    25 Double Unders


  • ‘Trust Me…They Said!’



    Monday, November 4, 2019

    ‘Trust Me…They Said!’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Alt Leg Kicks

    Spider Crawl

    Bear Crawl

    Reverse Bear Crawl

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Back Squat

    13 Min AMRAP

    Buy In: 400m Run

    8 Back Squats (165/115)

    8 Chest to Bar Pullups

    8 Air Squat Jumps Over the Bar

     


  • ‘The Harvest’


    Friday, November 1, 2019

    ‘The Harvest’

    13Min AMRAP

    7 Thrusters (115/75)

    7 Ring Dips

    7 Kettlebell Swing (70/53)

    Run 100m

  • ‘It’s Spooky’



    Thursday, October 31, 2019

    ‘It’s Spooky’

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

    Row 500m Split

    Air Squat Jumps

    Active Thigh and Rotate

    Quad Stretch

    Knee Hug

    Duck Walk with PVC

    Shoulder Mobility

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

    Skill: Overhead Squats

    14 Min AMRAP

    30 Double Unders

    10 Overhead Squats (95/65)

    10 Toes to Bar

    10 Hand Release Push Ups


  • ‘Don’t Scare Me Like That!’


    Wednesday, October 30, 2019

    ‘Don’t Scare Me Like That!’

    Pre Warm Up - – Begins 10 min before class

    Run 200m

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Run 100m

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Front Squats

    WOD: Buy In: 40/25 Hand Release Push Ups

    Run 100m

    6 Power Cleans (135/95)

    8 Front Squats


  • ‘Haunted Kettlebell’


    Tuesday, October 29, 2019

    ‘Haunted Kettlebell’

    Pre Warm Up – Begins 10 min before class

    Run 400m

    10 CrossOvers

    10 Bootstraps

    10 Push Ups

    Shoulder Mobility

    10 Kettlebell Deadlifts

    10 Goblet Squats

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

    Skill: Kettlebell Hang Snatch

    10 Kettlebell Hang Snatches (50/35)

    10 Kettlebell to Thigh

    10 Burpee over Kettlebell

    10 Ring Dips


  • ‘Trust Chain’


    Monday, October 28, 2019

    ‘Trust Chain’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Alt Leg Kicks

    Spider Crawl

    Bear Crawl

    Reverse Bear Crawl

    Overhead Duck Walk

    Shoulder Mobility

    Grab A Bar

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

    Skill: Power Snatch

    15 Min AMRAP

    Buy In: 50 Situps and 80 Double Unders

    10 Power Snatch (95/65)

    8 Overhead Lunges

    6 Toes to Bar

    4 Box Jumps (30/24)

     


  • ‘Fusion’



    Friday, October 25, 2019

    ‘Fusion’

    14 Min AMRAP

    10 Hang Squat Cleans (95/65)

    10 Push Press 

    10 Ring Rows

    10 Wall Balls

    50m Medball Run

  • ‘Squattobber’


    Thursday, October 24, 2019

    ‘Squattobber’

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

    Row 500m Split

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    10 Jumping Jacks with PVC

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Back Squat

    21-15-9

    Box Jumps (24/20)

    Back Squats (155/110)


  • ‘More Splits!’



    Wednesday, October 23, 2019

    ‘More Splits!’

    Pre Warm Up - – Begins 10 min before class

    Row 10 Cal

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Run 200m

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Split Jerk

    WOD:

    Buy In: Run 600m

    4 Rounds

    10 Shoulder to Overhead (135/95)

    10 Chest to Bar Pullups

    10 Hang Cleans


  • ‘The Split’


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    Tuesday, October 22, 2019

    ‘The Split’

    Pre Warm Up – Begins 10 min before class

    Row 500m Split

    Then Group Warm Up

    Couch Stretch 30 Sec

    Grab A Bar

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

    Skill: Rowing

    21-15-12-9-6-3

    Cal Row

    Burpee Over Erg

    Box Jumps (24/20)

    Dumbbell Cleans (50/35)


  • ‘What Does Trust Mean to You?’



    Monday, October 21, 2019

    ‘What Does Trust Mean to You?’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Alt Leg Kicks

    Spider Crawl

    Reverse Bear Crawl

    20 Split Jacks with PVC

    Shoulder Mobility

    Grab A Bar

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

    Skill: Power Snatch

    17 Min AMRAP

    Buy In: 400m Run

    7 Snatch Grip Deadlifts (95/65)

    9 Power Snatches

    11 Pull Ups

    13 Flips (45/35)

     


  • ‘Legit’



    Friday, October 18, 2019

    ‘Legit’

    6 Burpees Over Bar

    8 Kettlbell Swings (70/53)

    10 Goblet Squats

    10 Medball Cleans (20/14)

    8 Wallballs

    6 Front Rack Lunges (155/110)



  • ‘Rowing 401’


    Thursday, October 17, 2019

    ‘Rowing 401’

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

    Row 500m Split

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    10 Jumping Jacks with PVC

    Shoulder Mobility

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

    Skill: Rowing 401

    4 Rounds For Time:

    Buy In: 400m Run + 40 Situps

    18 Cal Row

    10 Squat Cleans (135/95)

    8 Chest to Bar Pullups

    6 Deadlifts

    4 Burpees Over Bar

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