• ‘Snatch That WOD’


    Wednesday, April 24, 2019

    ‘Snatch That WOD’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    50 Singles

    Grab A Bar

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

    SWOD: Squat Snatch

    WOD:

    20 Mountain Climbers

    10 Squat Snatch (95/65)

    20 Vups

    10 Snatch Grip Overhead Lunges


  • ‘Fear Will Lie to You’

    Tuesday, April 23, 2019

    ‘Fear Will Lie to You’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Second Cat Stretch

    30 Sec Lat Stretch

    Grab A Bar

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

    SWOD: Push Jerk

    12 Min AMRAP

    6 Push Jerks (135/95)

    9 Front Rack Reverse Lunges

    12 Deadlifts

    50m Sprint


  • ‘Metcon City’



    Monday, April 22, 2018

    ‘Metcon City’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Cat Stretch

    Group Warm Up – Grab A Bar

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

    Buy In: 800m Run

    15 Back Squats (135/95)

    15 Shoulder to Overhead

    Run 100m

    15 Wall Balls (20/14)

    15 Knee to Elbow

    Run 100m

     


  • 'SPRING SURPRISE'



    Saturday, April 20, 2019

    'SPRING SURPRISE'

    BE PREPARED FOR ANYTHING AND EVERYTHING

    BRING ALL YOUR GEAR

  • ‘Pressure Time’



    Friday, April 19, 2019

    ‘Pressure Time’

    Skill: Toes to Bar

    4 Rounds for Time:

    Run 200m

    20 Overhead Dumbbell Lunges (50/35)

    10 Pullups

    20 Dumbbell Thrusters

    10 Toes to Bar

  • ‘Training for A Better Life’




    Thursday, April 18, 2019

    ‘Training for A Better Life’

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

    50 Singles

    25 Double Unders

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

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

    Skill: Pull Ups

    Tabata Style

    Row

    Double Unders

    Power Cleans (135/95)

    Back Squats

    Assault Bike

    Dumbbell Thrusters (50/35)


  • ‘Athlete Mindset’



    Wednesday, April 17, 2019

    ‘Athlete Mindset’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    50 Singles

    Grab A Bar

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

    SWOD: Squat Snatch

    WOD:

    Buy In: 40 Push Ups

    10 Snatch Grip Deadlifts (95/65)

    10 Squat Snatches

    30 Double Unders


  • ‘Fear Not’



    Tuesday, April 16, 2019

    ‘Fear Not’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Second Cat Stretch

    30 Sec Lat Stretch

    Grab A Bar

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

    SWOD: Push Jerk

    12 Min AMRAP

    9 Push Jerks (155/105)

    9 Ring Push Ups

    9 Kettlebell Snatches (53/35)


  • ‘Can You Feel It’



    Monday, April 15, 2018

    ‘Can You Feel It’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Cat Stretch

    Group Warm Up – Grab A Bar

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

    Buy In: 400m Row

    12 Shoulder to Overhead (115/75)

    12 Box Jumps

    10 Hang Cleans

    10 Wall Balls (20/14)

    8 Strict Pullups

    8 Toes to Bar

     

  • ‘King of the Throne’



    Saturday, April 13, 2019

    ‘King of the Throne’

    Run 400m

    30 Thrusters (95/65)

    30 Lateral Lunges

    30 Chest to Bar Pullups

    Run 200m

    20 Box Step Overs (24/20)

    20 Hang Cleans

    20 Kettlebell Swings (70/53)

    Sprint 400m


  • ‘Dragons, Lions, and Bears … Oh My!’



    Friday, April 12, 2019

    ‘Dragons, Lions, and Bears … Oh My!’

    13 Min AMRAP

    12 Push Press (95/65)

    12 Flips (45/35)

    12 Overhead Plate Lunges

    35 Double Unders

  • ‘The Hand of the King’



    Thursday, April 11, 2019

    ‘The Hand of the King’

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

    50 Singles

    25 Double Unders

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

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

    Skill: Hand Stand Push Ups

    WOD: 3 Rounds For Time

    10 Squat Cleans (135/95)

    8 Deadlifts

    6 Front Rack Lunges

    8 Strict Hand Stand Push Ups

    10 Air Squat Jumps Over the Bar

    then

    Run 400m


  • ‘Whose Throne Is It?’



    Wednesday, April 10, 2019

    ‘Whose Throne Is It?’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Shoulder Mobility

    Beat Swings 30 sec

    Atlas Stretch 30 sec

    Couch Stretch 30 sec

    Grab A Bar

    SWOD: Front Squat

    WOD:

    Buy In: 400m Run

    11 Front Squats (135/95)

    9 Back Squats

    7 Hand Stand Push Ups

    5 Burpee Pullups


  • ‘Back In The Pocket’


    Tuesday, April 9, 2019

    ‘Back In The Pocket’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Second Cat Stretch

    30 Sec Lat Stretch

    Grab A Bar

    Skill and SWOD: Squat Snatch

    13 Min AMRAP

    10 Squat Snatch (95/65)

    10 Snatch Grip Overhead Lunges

    10 Ring Dips

    10 Cal Row


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