Triples

For Time: 3 Rounds of: 3 Cleans 135/95 3 Push Jerk 135/95 3 Burpees 30 Slam Ball 30/20 3 Rounds of: 3 Cleans 135/95 3 Push Jerk 135/95 3 Burpees 30 Slam Ball 30/20 3 Rounds of: 3 Cleans 135/95 3 Push Jerk 135/95 3...

Skill and Strength WOD’s 2/23 – 3/1

Strength WOD’s: You guys are entering week 6 of the strength program. Keep going with it. The 8 week plan after this one is going to be very different. Skill Work Week #8 I really want people to take some time and test where they are in relation to their Quarter 1 Goal this week. Please don’t wait till the last minute to find out if you are on track. I don’t want anyone to miss their goals. We have time to address them still. Bodyweight / Gymnastics Goals: Muscle Up Work: 3 x 10 Chest to Ring Pull Ups, 3 x 10 Toes to Ring, 3 x 10 Ring Dips, 3 x 10 Skin the Cat Push Up Work: 50 Push Up Negatives (Lowering yourself slowly to the ground) 2 x  1 minute of push-ups / 1 minute of sit-ups 3 x  30 seconds of push-ups / 30 seconds of sit-ups 4 x  15 seconds of push-ups / 15 seconds of sit-ups (No Rest Between Sets) Box Jump Work: 5 x 3 Back Squat (65%) with a 3 second pause at bottom, 5 x 3 Box Jumps 80% Max Height with a 3 sec. squat pause before take off. Handstand Work: 3:00 Handstand Hold with minimal wall contact, Every :30 for 10 minutes KB Shoulder Press as Heavy as possible Met Con Goals 2 x 5 Min Running (estimate the distances it will take to fill 5 min or run out 2:30 and then turn around), 5 Min Rowing, 5 Min Airdyne 6 x 400 m Rest :45 between 5 x 250 m Row / 50 Jumping Jacks...

Warm Up 2/24 – 3/1

3:00 Double Under Practice (REALLY Practice) 15 Scorpion Stretch 10 Inch Worms 20 Landmine Twist 15 Bottoms Up KB Press 15 KB Windmill 15 BB Good Mornings 15 BB Overhead Squats

Get Up Early

Reminder that we will only be open from 7am – 9am today because of the Olympic Lifting class from 10am – 2pm today. If you haven’t registered yet I STRONGLY encourage you to. 3 Rounds for Time: 15 Box Jumps 15 Push Ups 15 Scooter V Ups 400 m...

Double Tabata Friday

Today will be a Double Tabata. You will do :20 sec of work followed by :10 sec of rest repeating this cycle 16 times and we will be alternating exercises as we work. Alternating Tabatas BB Thruster 75/55 Double Unders So for example the workout will flow as follows: :20 BB Thrusters :10 Rest :20 Double Unders :10 Rest repeating 8...