June 30, 2020

WOD WOD, July 1, 2020

Wednesday Warm-up 90sec banded hips per side Then, 30sec on/30sec off x 4 rounds 1- Bike/Ski 2- Alt btw box step up and push ups Metcon (AMRAP – Reps) Part A – 3min on/2min off x2 sets (18mins) a) Bike/Ski b) AMRAP 12 DB Step ups 6 Single DB Push up + renegade row (3/3…

SEE EVENT
June 29, 2020

WOD WOD, June 30, 2020

Tuesday Warm-up 5 min full body, get into skill Metcon Part A -Pre WOD Skill Rotating EMOM x 16 Minutes 1. Rope Climb variation : Legless / W/legs / Seated practice 2. FULL REST 3. Handstand Walk / Wall Walk 4. FULL REST *Spend the full minute working on skill, recover well in rest **Split…

SEE EVENT
June 28, 2020

WOD WOD, June 29, 2020

Monday Warm-up 5min general body flow then Hang power clean & Hang squat clean technique Metcon Movement prep/warm up – EMOM 10 1- 5 x Seated Box Jumps 2- 10 x Ball Slams w/light Dball (12/9kg) 2min rest/transition *Fire up CNS / Hips etc *Buddy up for this work in alt Hang Power Clean (Weight)…

SEE EVENT
June 27, 2020

WOD WOD, June 28, 2020

Sunday Funday : IWT ( Interval weight training ) Looks can be deceiving! Power Endurance Intervals aint no joke….Big OOOFt indeed crew, les have some fun! Warm-up 2 Sets w/buddy P1 : 90 Sec Machine increasing in pace/ round P2: R1 : 5 x Inchworm walk outs / 5 x Nurpees R2: 5 x Prisoner…

SEE EVENT
June 26, 2020

WOD WOD, June 27, 2020

Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 25 – with a partner 1200m Run 120 Reverse lunges 800m Run 80 Hand release push ups 400m Run 40 Burpee box jump overs *Share runs & reps evenly

SEE EVENT
June 25, 2020

WOD WOD, June 26, 2020

Friday Warm-up 1min banded lat per side 1min banded chest per side 30on/30off x4 P1: Row P2: Alt btw tempo push up & Dead hang Metcon (AMRAP – Reps) Friday Benchmark "Pressing Lynne" Every 3.30 x 5 Max Reps Bench Press @ BW Max Reps Strict Pull Ups *Score = Total combined reps both movements…

SEE EVENT
June 25, 2020

What is your why?

What is your why? By Coach Chris. What makes you get out of bed in the morning and come to a cold gym? What makes you come to the gym after a hard day at work? What is your why? There are so many reasons out there, everybody has a different one. Some may be…

SEE EVENT
June 24, 2020

WOD WOD, June 25, 2020

Thursday Warm-up 5min general warm up & hip flow then Squat clean tech + TTB progression Metcon MOVEMENT/WARM UP EMOM 10 1- 5-8 Wall balls (UB) 2- 30sec plank 2min rest/transition Squat Clean (Weight) STRENGTH EMOM 10 1 Squat clean working upto heavy 2min rest/transition Metcon (Weight) SKILL EMOM 10 1- Complete 2×5 TTB in…

SEE EVENT
June 24, 2020

Olympic Weightlifting WOD, June 25, 2020

Cycle 7: Strength Work Wk 2 Power Snatch (Weight) E90sec x10 2 reps upto heavy *no misses Power Clean (Weight) Power clean + Clean E90sec x10 Working upto heavy *no misses Snatch Grip Deadlift (Weight) Snatch Deadlift E2M 5×5 @ 100%Sn

SEE EVENT
June 23, 2020

WOD WOD, June 24, 2020

Wednesday Warm-up 30on/30off x3 P1: Bike P2: Step ups P3: Plank/HS hold/Rope pull Metcon (AMRAP – Rounds and Reps) Machine WOD felacio In Teams of 3, AMRAP in 25 120/100 cal bike 40 x Box Jump Step Down 20 x Strict HSPU / Open Standard 10 x Rope Climb *Bike minimum effort 45 sec RX…

SEE EVENT