Not Thrusters, Clusters!
Strength: 25 *Clusters (50/35) *squat clean thruster Met Con: 12 EMOM Even: 10 push press ODD: 20 abmat sit-ups Warmup: 3rds 200m run 15...
Phew! 😅
WOD: Strength Day. 10-9-8-7-6-5-4-3-2-1 Floor Presses Bent Over Rows 30 DUs Warmup: 3rds 20 jumping jacks 5 Tempo push-ups (4 down 4 up)...
Fight gone really really bad!
Met Con: 3rds 25 push-ups 200 m run 25 Russian twists (per) 200 m run 25 Burpees 200 m run 25 abmat sit-ups 200 m run 25 imaginary wall...
Welcome to Tuesday!
Strength: 3x12 DB strict press Met Con: 4rds 45 DUS 15 DB Deads Into 4rds 45 DUs 15 Thrusters Warmup: 3rds 100 singles 15 hip extensions...
Try an outdoor class. We are having fun! 💪🏽
Strength: DB Front Squats 5x10 Met Con: 21-15-9-15-21 (per side) DB Hang cleans (alt) Alt lunges (no weight) Warmup: 3rds 200m run 10...
I’ll give you 3 guesses but you’ll only need 1!
Team WOD: 8am at gym! 100 DB Thrusters 50/35 400m Run 100 Freedom Twists 400m Run 100 Burpees 400m Run 100 Freedom Twist 400m Run 100 DB...
Friday Funday!
Strength: 5x5 (single DB for all 3 lifts) Single leg dead lifts Half kneeling shoulder press Half kneeling bicep curls Met Con: For Time...
Running Annie!
Strength: 50 weighted lateral lunges (25 per) Met Con: Running Annie 400 m run each RD 50-40-30-20-10 Abmat sit-ups 1 min plank each RD...
Back Work: Don’t forget the 7am outdoor class!
Strength: single arm DB row 5x10 Met Con: 21-18-15-12-9-6-3 Burpees over the DB Push presses (per) Start with 400m run End with 400m run...
Flight Simulator gone CRAZY!
Flight gone crazy! Strength: 5x15 floor presses 5x20 bicycle abs 5x 20 sec hollow hold Met Con: FT 5-10-15-20-25-30-35-40-45-50-45-40-35-...
I hope you slept well!
Week 2: Outdoor WOD: 400m run 25 goblet squats 400m run 25 goblet squats 20 burpees 400m run 25 goblet squats 20 burpees 15 front rack...
7am outdoor classes start Tuesday! Woo Hoo!
@ Home workout: Strength: 10-8-6-4-2 strict press *barbell or DBs Met Con: 5rds for time 35 DUs 10 push presses (135/95) After: 3rds Max...
Old Times! 8AM class
Saturday Team WOD: We will be doing both groups at the gym tomorrow. Park on the street please. One group on each side. Teams of 2...
Chest Day, Again! Zoom at 7
Chest Day, again! Warmup; 3rds 30 sec jumping jacks 30 knees to elbows Then 10 squats 10 push-ups 10 squats 10 push-ups 10 squats 10...
We have DBs!
Outdoor #5 WOD: 400m run 21-15-9 DB snatches (alt) Goblet squats 400m row 21-15-9 Single arm thrusters (total) Single arm bent rows ...
Oh boy, we are running! Classes at 9am,4:30 and 6pm
Outdoor #4 4 amrap 400m run Max push-ups Rest 3 4 amrap 400m run Max squats Rest 3 4 amrap 400m run Max burpees Rest 3 4 amrap 400m run...
Deadly! Strength only no WOD
Strength: Dead lifts we will be working on Deadlifts. Have some fun with this. If you have weight get heavy. if not stay light and do...