WOD Wednesday 11/13/19

Warm Up

Breathe. Stretch. Move.

Skill

Handstand push up work
Skill progression and then 5x6 quality

WOD

8 min. AMRAP
10 wall balls
5 pull ups

Rest 2 min. - in plank

4 min. AMRAP
10 wall balls
5 pull ups
*start where you left off

Score is total rounds + reps

Post

Coach’s choice

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WOD Tuesday 11/12/19

Barbell 5:45am, 7:00am, 5:15pm, 6:30pm

Warm Up

Breathe. Stretch. Move.

Hip mobility, thoracic, shoulder 

Snatch warm up

Barbell

EMOM 12

1 Hang Squat Snatch

1 Squat Snatch 

Build in weight if form is solid

Post

Coach’s choice

Endurance 11:30am

Warm Up

Breathe. Stretch. Move.

WOD

2K ski or row
28 s/m pace on row
38 s/m on ski

then

5 rounds
200m run
1 min. wall sit/squat hold
300m row
1 min. plank

Post

Coach’s choice

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WOD Monday 11/11/19

Warm Up

Breathe. Stretch. Move.

Strength

Back squat
Warm up to 75%
then 10-8-6-4-2 @ 75%
In between each set go right into
10-8-6-4-2 heavy DB snatch

WOD

11 rounds
11 goblet squats
11 KB swings
11 push ups

Post

Coach’s choice

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WOD Friday 11/8/19

Warm Up

Breathe. Stretch. Move.

WOD

40 min. Friday!

Post

Coach’s choice

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WOD Wednesday 11/6/19

Warm Up

Breathe. Stretch. Move.

Strength

Power cleans
5x3 @ 75%

WOD

10 rounds
10 DB snatch 40/25
10 burpees

Post

Coach’s choice

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WOD Tuesday 11/5/19

There are a handful of spots remaining in the 2-4pm Women’s Self Defense Workshop. Sign up on our website!

Yoga for Athletes begins this Sunday, November 10th 5:15pm. There is a $10 suggested donation. Read more about it on our schedule page.

Barbell 5:45am, 7:00am, 5:15pm, 6:30pm

Warm Up

Breathe. Stretch. Move.

Barbell

Snatch
5x3 snatch pull - deadlift+shrug
Build in weight over 5 sets
then
5x6 power snatch
Touch and go on all 6, maintain tension. Build in weight if form is solid.

Post

Durability and mobility


Endurance 11:30am

Warm Up

Breathe. Stretch. Move.

WOD

5 rounds
Min. 0-2 500m/400m row
Min. 2-4 25/18 cals on bike
Min. 4-6 20 burpees

Post

Coach’s choice

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WOD Monday 11/4/19

Warm Up

Breathe. Stretch. Move.

Skill

500m row for time

WOD

21-15-9
Deadlifts 185/115
Box jumps 30/24

Post

Coach’s choice

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WOD Friday 11/1/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

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WOD Thursday 10/31/19

Happy Halloween!

Regular class schedule today
5:45am, 7:00am, 11:30am, 5:15pm, 6:30pm

Warm Up

Breathe. Stretch. Move.

Strength

Turkish get ups
16 reps @ 70% of max

WOD

With a partner complete:
100 wall balls
20 burpees
80 wall balls
40 burpees
60 wall balls
60 burpees
40 wall balls
80 burpees
20 wall balls
100 burpees

*25 min time cap

Post

Mobility work


Endurance
11:30am

Warm Up

Breathe. Stretch. Move.

WOD

1 mile run
5 min rest
2k row +10 seconds PR pace
Rest 5 min.
2k row + 10 seconds PR pace

Post

6 min. abs
Mobility and durability

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