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TUESDAY 150224

Warm-up: Run or row 15 leg swings 15 squats Lax to hips Spider-Man down Inch worms back 10 push ups Strength: Every 2 minutes, for 10 minutes (5 sets)… Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75%…

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MONDAY 150223

Warm-up: Run or row Crossover symmetry 15 dislocates 10 push ups Hand stand practice Bear crawl down Crab walk back 5 strict pull-ups 10 GHD sit-ups Strength: Every minute, on the minute, for 8 minutes… Strict Shoulder Press x 1 rep Loads per set (by…

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SATURDAY 150221

Warm-up: Run or row Crossover symmetry 10 push ups Banded lat stretch 10 pull-ups Inch worm down Broad jump back 15 leg swings 15 KB good mornings 15 squats High knees down Butt kick back WoD: In teams of two, complete the following as quickly…

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FRIDAY 150220

Warm-up: Run if you dare 30 singles 30 doubles 5 burpees 15 dislocates 15 OH squats Bear crawl down Inch worm back Hip opener on wall Strength: Every two minutes, for 16 minutes (8 sets of)… Overhead Squat x 3-4 reps Build in weight over…

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THURSDAY 150219

Warm-up: Run only 🙂 10 push-ups 15 dislocates Handstand warm up Bear crawl down Crab walk back 5 burpee pull-ups 10 arm swings 15 jumping jacks Strength: Every 2 minutes, for 16 minutes (8 sets)… Strict Shoulder Press x 2-3 reps Suggested loading per set…

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WEDNESDAY 150218

Warm-up: Run or row 15 wall squats 15 leg swings Banded hip distraction 15 hollow rocks 10 push ups Inch worms down Zombie walks back Warm up clean beginning with an empty barbell Barbell: Every two minutes, for 20 minutes (10 sets) of… Clean x…

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TUESDAY 150217

Morning classes are cancelled and we will resume classes at 9:30am Warm-up: Row or run 10 ring rows 10 push ups Bear crawl down Crab walk back 10 GHD sit-ups Accumulate 1 minute hanging from pull up bar Skill: Every 3 minutes, for 18 minutes…

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MONDAY 150216

Warm-up: Run or row 15 leg swings 15 squats Inch worms down Butt kicks back Banded hip distraction High knees down Broad jump back Strength: Every two minutes, for 12 minutes (6 sets)… Back Squat Set 1 – 5 reps @ 55% Set 2 –…

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SATURDAY 150214

Warm-up: Run or row Crossover symmetry 15 squats 10 push ups Inch worms down Bear crawl back 30 double Unders KB mash the legs/calves Lax to shoulders/triceps 10 ring rows Handstand practice Partner WoD: In teams of three, alternating complete rounds, complete as many rounds…

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FRIDAY 150213

Warm-up: Run or row 15 dislocates 15 leg swings Banded hip distraction complex 15 squats 10 push ups High knees down Butt kicker back Strength: Every two minutes, for 16 minutes (8 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 –…

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