Warm Up Tabata Row Stretch squat and Shoulders WOD 1 - Mini 19.1 10 mins 5 Wall balls 5 Calorie Row WOD 2 EMOM 9 mins - AMRAP 50 seconds Plate to Ground overhead Pull ups Knees to chest Cash out Bike Fun
2019 02 28
Warm up: Tabata Lying Leg raises Skill: Hang Cleans WOD: EMOM 16 - Rotate Stations 1 Air squats 2 Push ups 3 Hang Power Cleans 4 Minute rest - Add your totals Cash out: Bike Sprint
2019 02 21
Warm Up: Tabata Row Stretch - shoulders hips calves Skill: Hang Cleans WOD 5 x 3 min work Row - 30 seconds, rest 30 seconds Crunches - 30 seconds, rest 30 seconds Hang Cleans - as many as you can
2019 02 14
Warm up: Jump rope or sprints or row Stretch Skill: Kipping practice Dumbbell Snatch WOD For time: 2 dumbbell snatches 4 burpee box jump-overs 4 dumbbell snatches 4 burpee box jump-overs 6 dumbbell snatches 4 burpee box jump-overs 8 dumbbell snatches 4 burpee box jump-overs 10 dumbbell snatches 4 burpee…
2019 01 31
Warm up Burpees: team circles Planks elbow to long arm Medball V-Ups Stretches WOD prep Dead lifts Hang Squat Cleans WOD 2 rounds EMOM 50 seconds work Rotate through stations 1 Dead lifts 2 Air Squats 3 Bar Hang 4 Plank 5 Hang Squat Cleans 6 Burpees
2019 01 24
Warm-Up: When Partner 2 finishes the movements, switch positions Partner 1 Plank holds Partner 2 completes the following. 10 Plate squat therapy 10 Sit-ups 10 Push-ups 10 Burpees WOD prep: CFID team 1 front squat - empty bar 1 Push Press - empty bar 1 hang power clean - empty…
2019 01 19
Warm-Up: When Partner 2 finishes the movements, switch positions Partner 1 Plank holds Partner 2 completes the following. 10 Plate squat therapy 10 Sit-ups 10 Push-ups 10 Burpees WOD prep: 1 dead lift 1 hang power clean 1 Push Press WOD: 9-8-7-6-5-4-3-2-1 Hang Power Clean 1-2-3-4-5-6-7-8-9 weighted box…
2019 01 17
Warm up Teams: everyone goes twice Crab walk first half of rig Duck walk second half of rig Sprint return Shoulder and ab warm up Medball overhead passes with flutter kicks Planks elbow to long arm cycles V-Ups WOD prep Hand Stand Push up, or inverted box push up, or…
2019 01 12
Warm Up: Burpee Sprints Heavy Rope Russian Twists Dumbbell Pull through Kettle bell Plank Kettle bell swings Skill: Sumo Deadlift Hang Cleans WOD 12 min EMOM Rotate Stations Wall walks 5 second hold Sumo deadlift 20 plate hops Hang Clean Cash out: Planks, Rocking, Left, Right, Elbow
2019 01 05
Warm Up: Tabata Row, Overhead Medball passes Skill: Hang Cleans, Sumo Dead lift WOD: 5 rounds for time 5 Sumo dead lifts 6 Plate hops 5 Hang cleans 6 Plate hops Cash Out: Planks: Long, Elbow, Left, Right, Rocking
2019 01 03