Month: December 2018

TUESDAY 1.1.2019 WOD

New Year’s Day – 9am & 10am classes only WARM-UP 6-8 Min AMRAP :20 Sec Leg Only AB 10 R/L KB Side Bends 5 R/L Filly Press 15 Bending PVC OH Squat COACH CLEAN WARM-UP PART 1 Every :90 Sec For 5 Sets 1 Clean Pull + 1 Hang Squat Clean + 1 Clean Pull …
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MONDAY 12.31.2018 WOD

NYE SCHEDULE New Year’s Eve – 5, 6, 7, 9:30am & 12pm New Year’s Day – 9 & 10am WARM-UP 2-3 RNFT 5 Seated Box Jumps 10 Butterfly Circles Or Beat Swings 15 Banded Glute Bridges PART 1 – 20 Min 5 Rounds 4 Back Squats 8-12 R/L DB Row PART 2 “RING THE BELL” …
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SUNDAY 12.30.2018 WOD

NYE SCHEDULE New Year’s Eve – 5, 6, 7, 9:30am & 12pm New Year’s Day – 9 & 10am WARMUP: General Movement Flow & Mobility PART I: GYMNASTICS 10 Minutes Handstand/Handstand Push-up Progressions PART II: CONDITIONING “Steady As She Goes” 30 Minute Clock A. 3 Rounds 1 Minute Assault Bike (Cals) 40”/20” Wall Sit With …
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SATURDAY 12.29.2018 STAMFORD STRONG

Pec/oblique/activation 3 sets Alt x 10 step ups 20 calve raises 10 push-ups 15 dB curls 2 sets farmer, sandbag, or zercher carry 50 ft Go heavy here! 3 sets Sb Fran to failure Sb thrusters to failure Pull-ups to failure 4 sets Yates rows heavy Weighted Ab wheel rollout x 5 reps

SATURDAY 12.29.2018 WOD

NYE SCHEDULE New Year’s Eve – 5, 6, 7, 9:30am & 12pm New Year’s Day – 9 & 10am WARM UP COACH WARM-UP Team Of 3 15 Min To Establish A 3 RM Thruster PART 2 “NED STARK” (Team Of 3 Each Athlete Starts In Different Stations) (Repeat From 8/11/2018) 2 Rounds 3 Min AMRAP …
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75 Selleck Street, Stamford, CT 06902

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