December 22, 2022
CHRISTMAS SCHEDULE:12/24: 8am – 12 Days of Christmas WOD12/25: CLOSED12/26: CLOSED Monostructural Cardio 7 min.–then–5 L/5 R Eccentric Bulgarian Split Squats, pick loadPigeon Stretch, L 2 mins/R 2 minsSprinter Stretch, L 2 mins/R 2 mins–then–2 rounds of:10 Tempo Goblet Squats, pick load10 L/10 R Split Stance Good Mornings, pick loadSled Drag, pick load, 100 ft–then–5 […]
December 21, 2022
CHRISTMAS SCHEDULE:12/24: 8am – 12 Days of Christmas WOD12/25: CLOSED12/26: CLOSED Grunt WorkEvery 4 mins for 20 mins do:Run, 200 mD-Ball Bear Hug Carry, 50 ft3 D-Ball Over YokesD-Ball Bear Hug Carry, 50 ftFarmer Carry, 100 mGoal: Complete at 60-70% effort Post WorkComplete as many rounds as possible in 8 mins of:Plank Hold, 30 secs10 […]
December 20, 2022
Deload Week!! “Flow 35”For quality:Monostructural Cardio, 5 mins35 Alternating Box Step-ups35 Ring Rows35 Russian Kettlebell Swings, 35/26 kgMonostructural Cardio, 5 mins35 Alternating Reverse Lunges35 AbMat Sit-ups35 Push Press, 45/35 lbs35 Good Mornings, 45/35 lbsMonostructural Cardio, 5 mins35 Goblet Squats, 35/26 lbs35 Perfect Push-ups100 Plyo SkiersGoal: Complete at a 60-70% effort Post WorkBanded Hamstring Stretch:90 sec-2 […]
December 19, 2022
Deload Week!! But first… Back Squat1 Rep Max*15 minutes to establish Post WorkFor quality:Sled Push, pick load, 3x 50 ftBack Rack Hold, pick load, 2 mins5x 5 Weighted Pull-ups, pick loadHip Extension Hold, 2 mins Back Rack Hold- perform using your 1RM Back Squat weight; accumulate the total timeHip Extension Hold- at the top of […]
December 17, 2022
8am-10am: Open Gym Every 1 min for 16 mins, alternating between:Min 1: Row, 250/200 mMin 2: 12 Kettlebell Swings, pick load + 6 Burpees Post Work2 rounds for quality of:8 Cobra-to-Downward DogsChild’s Pose, 1:30Thread-the-Needle, L 30 secs/R 30 secs
December 16, 2022
For time:Row, 1000 m— then —75 Wall Balls, 20/14 lbs50 Box Jump Overs25 Toes-to-bars— then —100 Double UndersGoal: Sub 18 mins Post WorkComplete as many rounds as possible in 7 mins of:10 Russian Twists10 L/10 R Teapots, pick loadPlank Hold, 30 secs