KB Wod 6.27

KB Workout Warm Up Tabata: Bicycles/Plank Circuit :30/ :10 x 3 Med ball cleans Wall balls (mod-thruster) Russian swings (mod= front raise) Jump Rope (mod = dB step w lat raise) DB Circuit Fwd lunge w Bicep Curl dB upright row to lat raise Squat w alternating thruster raises OHTE Read more…

Hero Wod 6.27

9/11/ Hero Wod For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row

WOD 6.24.20

Group Warm Up: :30/:10 Jump Rope Air Squats Alt DB Snatch (light) Mobility: PVC Pass Thru Hip Openers Hamstring stretch Workout: 5 x 4 min AMRAPs with 2 min rest in-between  30 DU (60 singles) 10 Burpees ( happy face) 5 Power Snatch Rx= 115/75

WOD 6.22.20

Pre Workout: Empty bar: 10 shoulder shrugs 10 hang clean 10 OHS (PVC) 3 min AMRAP/ 2 mins rest in-between 4 rounds Cal Row 20/15 15 wall balls Max Power Clean & Jerk Weights Rd 1: 95/65 Rd 2: 115/75 Rd 3: 135/95 Rd 4: 155/105

Virtual Workout 6.20.20

Mixed Kettle bell/Dumbbell Circuit –  Go through 3x Dumbbell Renegade Row jump squats or kettle bell goblet squats Bent over dumbbell fly Alternating Kettle bell clean (from floor) and press Lunge Circuit (Optional to hold light dumbbells) – Go through 3x :30/:05 Reverse lunge Side drop lunge Forward lunge Wide Read more…