1.16.19

Warm Up: Movement Prep

WOD: 

0-5 AMRAP

15 Wall Balls 20/14

15 Russian KB Swing 2/1.5

5-10 EMOM

5 Power Snatch

10-15 AMRAP

15-20 EMOM

20-25 AMRAP

Cool Down: 3 Sets

45 Sec Plank

45 Sec Plate Hollow Body

1.15.19

Warm up: 14 min EMOM

Odd: Row 250/200m

Even: 2-12 Strict Pull ups

WOD: 7 Min Amrap

2 Bar Muscle Ups

4 Deadlifts 315/205

6 Weighted Pistols (ALT.) 16/12

Cool Down: 30 Strict Toes 2 Bar

1.14.19

Warm Up: Front Rack Work

SWOD: 9 min EMOM

3 Thrusters

WOD: 19 min ARMAP w/partner

Partner A:

1 Man Maker

11 Pull Up

19 Double Unders

Partner B: 

Max HSPU

Cool Down: 3 Sets

30 Russian Twist

30 Sit Up

 

 

1.14.19

Warm Up: Front Rack Work

SWOD: 9 min EMOM

3 Thrusters

WOD: 19 min ARMAP w/partner

Partner A:

1 Man Maker

11 Pull Up

19 Double Unders

Partner B: 

Max HSPU

Cool Down: 3 Sets

30 Russian Twist

30 Sit Up

 

 

Working on your goals…

As we finish up our week of goal setting, make sure you spend the time to be diligent in your practice.  The only way to achieve some of the goals set in the gym (and life) are to work consistently and methodically towards the end means.  Do not always keep the end in sight, just work on the tasks at hand.  Climb the ladder one rung at time.  

Keep working hard!

1.11.19

Warm up: Rowling 8 min

WOD: Open Prep "DISTANCE"

16.1, 17.2 or 18.4

Cool Down: 3-5 Rounds

15 V ups

30 Sit ups

45 Flutter kicks (2 Count)

1.10.19

Warm Up: Shoulders Prep

SWOD: 16 min EMOM

Odd- 2 Squat Snatches

Even- Run (End of Building)

WOD: 7 min AMRAP

3,6,9,12,15…

Thruster 95/65

Toes to Bar

Cool Down: Wall Stretch x 1 min Each

 

1.9.19

Warm Up:  HS Hold and Skill Work

WOD: EMOM 24 min

1. 10 S2OH

2. Max Over Under 45 Sec

3. 5-10 HSPU

4. Max Burpee 6"

Cool Down:  3 Sets

30 Speed Skaters

10 Good Mornings

 

1.8.19

Happy Birthday Maddie & Damian!

Warm up: Ladders

WOD: For Time:

23 Cal Airdyne

then

5 Rounds @ 135/95

4 Rounds @ 155/105

3 Rounds @ 185/135

2 Rounds @ 225/155

1 Rounds @ 245/165

1 Squat Clean 

6 Pull ups

Then

23 Cal Airdyne

Cool Down: 30 Strict Toes 2 Bar

Skill Sessions to begin Jan 16th

We will begin our skill sessions this coming Wednesday January 16th.  These will be 45 minute session with a focus on one specific skill. If you feel you need work on that skill please join us!  

Price: $10 members $20 non-members

January 16th-  Rowing 

Have you ever wondered how you can make rowing not hurt quite so much?  Here is your chance.  Things we will focus on are efficiency of the stroke, reading the monitor, stroke rate and technique.  Sign up at the front desk if you are interested.