WOD Dec 14 – 20

adminWODs

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Leg/Arm Windmill x5/5 Cat/Cow x6-10 Front Plank 60″ Side Plank 45″/45″ 2x Backwards Bear Crawl 10m Reverse Inchworm 10m 5 Pushups Lateral Bear Crawl 10m/10m 10 … Read More

Weightlifting Week of 12.14.15

jonathanthomWeightlifting Program

Monday Warm Up Russian Step-up x 5RL Single Leg KB RDL x 5RL Single Arm KB Press x 5RL x 2 sets + Empty bar work: Include High Pause Snatch & High Pause Clean WOD A. Snatch – 75% x 2, 80% x 1, 77.5% x 2, 82.5% x 1, 80% x 2, 85% x 1 B. Clean & Jerk … Read More

Strength WODS – DEC 7-13

adminStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More

WODS – Dec 7 – 13

adminWODs

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow x6-10 Plank Saw x10 Side Bridge x10/10 Floor Sweep Bird Dog, x5/5 Slamball Getup, 3/3 2x Low Bear Crawl 20m 5 Pushups Backwards Low Bear … Read More