Month: November 2017

FRIDAY 12.1.2017 WOD

Coach Capo’s Kids Program meets Sundays at 12pm or by appointment. Contact us today to get started! PART 1: FITNESS Perform 3 Warm Up Sets of 5 Reps first 4 Rounds of 5 Trap Bar Deadlifts @ 2211 (no touch and go rest for 2 sec on the ground between reps) 3 Broad Jumps SPORT Perform …
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THURSDAY 11.30.2017 WOD

PART 1: 5 Min AMRAP Alternating TGUs – athletes choice of object: Kettlebell, Dumbbell, Barbell, Sandbag, MedBall… PART 2: 25 Min AMRAP 30 Reps Single Arm Dumbbell Overhead Walking Lunges (15 R & 15 L) Rx 35/20 60 Sec Wall Sit (at parallel) 30 Reps AbMat Situps Feet Anchored 60 Sec Plank Hold on Forearms …
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WEDNESDAY 11.29.2017 WOD

PART 1 Meeting the Bar in the Clean FITNESS/SPORT Every 90 Sec for 5 Sets Complete: 1 Clean Pull + 1 High Hang Squat Clean + 1 Front Squat + 10 TTB* – Knee Ups, Strict, Kipping, or Toe to Rings *if you did TTB last week in the 7 Min EMOM try to add …
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TUESDAY 11.28.2017 WOD

CONGRATULATIONS to Dan and Becky Marinoni! PART 1: FITNESS/SPORT Every 90 Sec for 5 Sets Complete: 1 Power Clean + 2 Push Press + 1 Split Jerk + 20-40 DUs or 30 sec DU Practice PART 2: Hand Position in the Handstand Pushup FITNESS/SPORT 15 Min EMOM Min 1: 0:40 Max HSPU or Wall Walks …
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MONDAY 11.27.2017 WOD

Monday Motivation Have you signed up for the BIG THREE CLASSIC yet? Perform the EMOM with a 15 lb or 45 lb empty barbell if you are new and working on your OHS technique. PART 1: FITNESS/SPORT Every 90 Sec for 5 Sets Complete: 1 Snatch High Pull + 1 High Hang Snatch + 1 …
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