Month: December 2015

FRIDAY 1.1.2016 WOD

HAPPY NEW YEAR! REMINDER – 11am and Noon classes ONLY for New Year’s Day! WARM UP: 2 Min of Jump Rope or Bike or Row With a PVC perform: 3 RNFT 5 Pass Thrus 5 OHS (hands close as possible) 5 OH Reverse Lunges Coaches’ Choice of Shoulder MOB Drills PART 1: OLY 15 MIN …
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THURSDAY 12.31.2015 WOD

Schedule Reminder – New Year’s Eve – Morning and Noon classes only. No evening classes. WARM UP: 10 Alternating Unweighted TGUs 3 RNFT 10 Hollow Rocks 10 Beat Swings 1 Wall Walk or Handstand Hold & Hold for 10 sec Coaches’ Choice of ankle/hip MOB PART 1: 10 MIN EMOM Min 1 – 5 to …
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WEDNESDAY 12.30.2015 WOD

WARM UP: Jump Rope or Row or Bike 2 Min all together 3 Rounds NFT 10 Glute Walks R & L 10 Goblet Squats 10 Russian Swings Front Squat MOB PART 1: OLY 2 High Hang Squat Clean + 1 Front Squat 15 MIN CLOCK Perform the Complex EMOM for 5 MIN add weight Perform …
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TUESDAY 12.29.2015 WOD

WARM UP: P1 Rows 2 Min P2 Performs 2 Min AMRAP of: 10 Hollow Rocks 10 Beat Swings 1 Wall Walk or Handstand Hold & Hold for 10 sec Coaches’ Choice of Hip Flexor Mob PART 1: 10 MIN EMOM # of TTB or KTE or Knee Ups and 20 DUs Both the TTB and …
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MONDAY 12.28.2015 WOD

WARM UP: Jump Rope or Row or Bike 2 Min all together. With a PVC perform: 3 RNFT 5 Pass Thrus 5 OHS 5 Single Leg RDLs R&L 5 Pushups Coaches’ Choice of 2 Thoracic MOB Drills Barbell Warm up PART 1: OLY 2 High Hang Squat Snatch + 1 Pause OHS (2 sec) 15 …
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