WOD

Thursday 12/14/17

GPP 10 Rounds of: Single Arm Farmer Carry x 50 feet each (70, 53) 30s Hard Effort Row, Bike or 50 meter Shuttle Sprint Rest 60s. *Score = what you ate for breakfast today. Don't lie =) Finisher 3 Sets of: 20 Banded Lat Pulldowns 15 DB Front Raises 10 KB Hammer Curls...

Wednesday 12/13/17

Strength 1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s. - This is 6 "work sets" - take 3-4 sets to build to a moderate weight. - Beginner: Work technique with a light bar 1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow +...

Tuesday 12/12/17

Metcon 10 Minutes of: Pose Running Drills + Practice Metcon 4 Rounds of: Run 400 Meters Rest 30s Run 200 Meters Rest 2:00 Beginner: 4 Rounds of: Run 200 meters Rest 30s Run 100 Meters Rest 2:00 *Score = total time *Alternate Options 4 Rounds of: Row 400 Meters, 60s...

Monday 12/11/17

Strength 1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s. - 1 Count squeeze at top 2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. Rest 60s. Metcon "Pavement" 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders L3: (53, 35) L2: (45,...

Friday 12/8/17

Strength 1) Wide Stance Box Squat: 8 x 3 @60%, every 60s. - Use a 15" Box (parallel) 2) Speed Deadlift: 6 x 1 @70%, every 30s. - Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets. Metcon "Chuck Taylors" AMRAP 8: 10 Deadlifts...

Thursday 12/7/17

GPP "Strongman Thursday" - Heavy Sledpush - Heavy Farmer Carry - Stone to Shoulder or Overshoulder - Logpress *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each *If you do not have any strongman equipment perform AMRAP 20: Farmer...

Wednesday 12/6/17

Strength 1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight. - +5% from last week. - Pause for a 1 count on each rep. - Change Grip every 3 sets ie. close, medium, wide, close - Take 3-4 sets to build to work weight. - Beginner: 6 x 4,...

Tuesday 12/5/17

Metcon "Beastmode" EMOM 20: ODD Minutes: 10 Calorie Row EVEN Minutes: 10 Burpees L2: (8 Calories) (8 Burpees) L1: (30s Max Calories) (30s of Max Burpees) *Score = Metcon #2 15 Minutes at zone 1 pace (60-70% of Max Effort) Run, Row, Bike, or Max Distance Sledpull...

Monday 12/4/17

Strength 1) Multiple Pause Front Squat: 1RM. Rest 2:00 - Pause below parallel for 1 count - Pause above parallel for 1 count *Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s. 2) Warm-up Power Cleans working above...

Friday 12/1/17

Strength 1) Speed Back Squats: 5 x 3 @85%, every 90s. 2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s. *Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set. Metcon "Adrenaline" AMRAP 8 of ascending...

Thursday 11/30/17

Skill Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. *Use the same movement as last week to refine technique Metcon 5 RFT: 10 Goblet Squats (53, 35) 10 T2B 10 Wallballs (20, 14) 200m Run L2: (45, 25) (Knee lifts) (14, 10) L1: (35, 25) (Knee Lifts)...

Wednesday 11/29/17

Strength 1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight. - Pause for a 1 count on each rep. - Change Grip every 3 sets ie. close, medium, wide, close - Take 3-4 sets to build to work weight. - Beginner: 6 x 4, using one moderate...

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