Blog Archives

201031

10/30/2020

Saturday

Warm Up:
7 min AMRAP:
100 m Run
5 BB Good Mornings
5 Scap Pull-ups into 5 Kip Swings

Strength/Skill:
Hang Power Cleans
5 Sets x 4 (build)

WOD:
For Time:
3 Rounds
400 m Run
12 Hang Power Cleans (165/115)
6 MUs

Cool Down:
1 min Lacrosse Ball in Traps/side
10 Side Lying Windmills
1 min Forearm Stretch

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201030

10/30/2020

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Friday

Warm Up:
20 cal Row
Then 2 Rounds:
:30 Jump Rope
5 Straddle Inch Worms
5 Broad Jumps

WOD:
"The Ghost"
6 Rounds for Max Reps:
1 min cal Row
1 min Burpees
1 min DUs
1 min Rest

Post WOD:
Durante Core Complex

Cool Down:
2 Rounds:
10 Scorpions
1 min Static Groiner Stretch/side
1 min Banded Hamstring/side

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201029

10/28/2020

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Thursday

ALL MORNING CLASSES ARE CANCELED AT ALL LOCATIONS. PLEASE CHECK THE SCHEDULE ON MINDBODY. ALL 5:15, 630 AND 745AM ARE CANCELLED DUE TO POWER OUTAGES AND SOME DAMAGE.

Warm Up:
2 Rounds:
100m Run
25 ft. Marching Soldiers
5 BB Front Squats with Pause
10 T-spine Rotations
25 ft. Duck Walk

WOD:
Front Squat
5 @ 65% 1 RM
4 @ 70%
3 @ 75%
2 @ 80%
3 @ 80%
2 @ 85%
1 @ 90%
4 x 3 @ 85%

Cool Down:
1 min Couch Stretch/side
1 min Banded Ankle/side
:90 in Bottom of Squat

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201028

10/27/2020

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Hurricane Zeta Update:
All PM classes are cancelled except for 12pm Downtown. Please check Mindbody for up to date schedule or join our Facebook Group for updates!

Wednesday

Warm Up:
7 min AMRAP:
:30 DUs
8 Reverse Lunges with Twist
5 Kip Swings
5 Light DB Push Jerks

Strength/Skill:
EMOM 9 mins:
1) 4 DB Alternating Split Jerk (build)
2) 5 Kip Swings into 4 T2B
3) :30 DU Work

WOD:
6 min AMRAP for 3 Rounds:
8 T2B
10 DB Alternating Split Jerk (50/35)
30 DUs
Rest 2 mins

Cool Down:
1 min Banded OH Stretch/side
:30 Calf Stretch Leg Straight/side
:30 Calf Stretch Knee Bent/side

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201027

10/26/2020

Tuesday

Warm Up:
400m Run
Then 2 Rounds:
10 Pass Throughs
5 OHS with PVC
10 Leg Swings
5 Yoga Push-ups

Strength/Skill:
Snatch
5 Sets x 3 (build)

WOD:
For Time:
15 Full Snatch (135/95)
800m Run
15 Full Snatch (135/95)

Cool Down:
10 Wall Squats
10 Side Lying Windmills
1 min Prayer Pose

201026

10/25/2020

Monday

Warm Up:
3 min Row
Then 3 Rounds:
2 Rope Walks
8 Lunges
6 Sit-ups
:10 Dead Hang

Strength/Skill:
Weighted Barbell Lunges
5 Sets x 8 (4/leg), build

WOD:
10 min AMRAP
5 Rope Climbs
20 Ab Mat Sit-ups
30 Lunges

Cool Down:
1 min Forearm Stretch
1 min Pigeon Pose/side
10 Cat/Cow

201024

10/23/2020

Saturday

Warm Up:
2 Rounds:
200 m Run
10 Kip Swings
5 Wallballs
5 Light KBS

WOD:
For Time:
800 m Run
40 KBS (24/16 kg)
30 T2B
20 Wallballs
10 Bar MUs
400 m Run
10 Bar MUs
20 Wallballs
30 T2B
40 KBS
800 m Run
**40 min Cap**

Cool Down:
Spend 5 min Foam Rolling Back/Quads

201023

10/22/2020

Friday

Warm Up:
10 Burpees
Then 3 Rounds:
5 Air Squats
5 Box Jumps
5 Yoga Push-ups

Strength/Skill:
Front Squat
4 Sets x 3 (build)

WOD:
For Time:
27-21-18-15-12-9-6 Reps
DB KB Front Squats (16/12 kg)
Box Jumps (24/20)
DB KB Push Press (16/12 kg)

Cool Down:
10 Hip Switches
:90 Frog Pose

201022

10/21/2020

Thursday

Warm Up:
4 min Row:
10 Strokes Legs Only
10 Strokes Arms Only
10 Strokes Legs & Back
10 Full Strokes
Then:
10 Prone Press Ups
25 ft. Walking Groiner
10 T-Spine Rotations

Strength/Skill:
Deadlift
3 Sets x 10

WOD:
8 Rounds:
250 m Row Sprints
Rest 2 mins

Cool Down:
1-2 min Banded Hamstring Stretch/side
1 min Forearm Stretch

201021

10/20/2020

Wednesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Pass Throughs
5 Yoga Push-ups
5 OHS with PVC or Bar

Strength/Skill:
12 min EMOM:
1) :15 HS Hold
2) 5 OHS, Build
3) 20 DUS

WOD:
18 min AMRAP:
15 OHS (95/65)
100 DUS
15 HSPU

Cool Down:
2x:
:30 Calf Stretch Leg Straight/side
:30 Calf Stretch Knee Bent/Side
1 min Pigeon Pose/side