Warm Up Mobility and Line Drills WOD#1 4 Rounds Walking Lunge 50 Meters 50 Ab Mat Sit Ups rest 5 minutes then: WOD#2 4 Rounds 10 Box Jumps 10 Chest Slapping Push Ups Cool Down Stretching and Rolling
Warm Up Mobility Workout of the Day (WOD) For time: Run 1 mile Row 2000 Meters Run 1 mile Cool Down Stretch
Warm Up Mobility and Line Drills Workout of the Day (WOD) 2 Rotations of the following 1 Minute Max Clean & Jerk 135M/95W rest 1 Minute 1 Minute Max Snatch 75M/45W rest 1 Minute 1 Minute Front Squat 135M/95W rest 1 Minute 1 Minute Overhead Squats 75M/45W score – total reps Cool Down Stretch and [...]
Happy Thanksgiving Thursday – Off! Friday – Open Gym 10am-1130am
Warm Up Mobility Workout of the Day (WOD) “Sleighs and Bells” Within 3 mins: Push Sled 20 yrds high bar 90M/50W 5 Burpees Push Sled 20 yrds low bar 90M/50W Kettle Bell Swings 53m/35/w Score is how many swings completed within time frame Rest 3 mins then complete cycle for a total of 5 rounds [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) Clash of the Fittest WOD#1 Follow each exercise with 5 Bar Facing Burpees 135M/95W 12 Thrusters 12 Sumo Dead Lift High Pull 12 Push Jerk 12 Overhead Squat 12 Front Squat Cool Down Stretching
Warm Up Mobility Workouts of the Day WOD#1 21-15-9 Box Jumps 24M/20W Toe 2 Bar Burpee rest 5 – 10 minutes then: WOD#2 5 Rounds of Row 2 Mins Rest 2 Mins Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) Partner Workout 20 Minute Cap 1 Minute on 1 Minute rest 1 Bar for each Pair of Athletes Alternate Athletes 1 Min on each Total Reps = Score of Team of Two 5 Power Cleans 135M/95W 10 Air Squats
Warm Up Mobility and Line Drills Strength Work Front Squat 3 – 3 – 1 – 1 rest 5 min then Conditioning Work 5 Rounds for time 10 Bodyweight Back Squat 10 Bodyweight Dead Lifts Cool Down Stretching
Warm Up Mobility Strength Work Hanging Power Snatch 3 – 3 – 1 – 1 rest 5 minutes then: Conditioning Work “Randy” 75 Snatch 75M/45W Cool Down Core and Stretching
