WOD

WU: Empty bar movement review 20 min AMRAP 8 Deadllfts (95/75) 7 KB swings (70/53) 6 Hang Cleans (barbell) 5 Barbell front squats 4 Barbell push press 3 Strict pull-ups 2 barbell hang snatch

Warm Up: 10 Groiners (warm up hip flexors) 20 Second forearm plank (warm up core) 10 bridge (on back) knee raises (warm up hips) 5 inchworms (upper body/core) Kettlebell swing overview: Feet at shoulder width or slightly wider Bend knees slightly (do not squat), keep shoulders back, chest up. Hinge Read more…

Warm Up: 3x 5 Inchworms 10 Air squats 20 Jumprope runners Stretch: Lizard stretch Seated hamstring stretch Workout For Time: Burpees: 12-11-10-9-8-7-6-5-4-3-2-1 400 Meter Row

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…

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

Warm Up: 100 m light jog 5 KB stiff leg deadlifts 5 KB deadlifts 5 PVC Pass Thru 14 Min AMRAP 21 BFSU 14 Barbell deadlifts (155/125 lbs) 7 Pushups Optional After Party: 2,000 meter row

Warm Up: :30/:10  x 3 Red ball thrusters Ball Slams Ball mason twists Kettle Bell Circuit  :30/:10 x 3 Left Arm First: OH Surrenders Russian Swing Front Rack Squat Swing to snatch After 3 rounds, repeat on right side Cardio Roxanne Barbell Strength Circuit 55 /35 lbs :30/:05 x 3 Read more…

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

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

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…