Wednesday, December 1, 2021

Happy Birthday Vey!!!

Take 2

Excited to Celebrate You!!

Birthday WOD

Warm Up

Stretch

Light Jog

- 11 Burpees

- 28 Sit Ups

- 86 Step Ups

Group Birthday Run 

** Starting Promptly at 5:30PM

- 1986m Run, Jog, Walk

 

"Gather Around" Time to Follow Birthday Run

Birthday WOD

- 35 MB Toss

- 35 Jumping Squats

- 35 KB Swings

- 35 Lunges

- 35 Pull Ups/Rings

- 35 Jumping Jacks

- 35 DU (86 Singles)

- 35 MB Cleans

- 35 Dips

Thursday, November 18, 2021

Warm-Up:
Light Jog or 50 Double Unders
Joint Mobility
   2 Rounds 
- 20 Sit-ups
- 20 Dips
- 20 Mountain Climber 

- 20 Pull Ups/Hangs** 

Group Warm Up

Tabata

Handstand Holds

or

Wall Sit

Conditioning #1:

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

10 Minute Cut-off

Conditioning #2

2 Sets Tabata- Alternating

- Supermans

- Hollow Rocks

- DB Bent Over Row (45/35)

- DB Shoulder Press

Wednesday, November 17, 2021

Happy Birthday Vey!!!
Excited to Celebrate You!!

Birthday WOD

Warm Up

Stretch

Light Jog

- 11 Burpees

- 28 Sit Ups

- 86 Step Ups

Group Birthday Run

- 1986m Run, Jog, Walk

Birthday WOD

- 35 MB Toss

- 35 Squats

- 35 KB Swings

- 35 Lunges

- 35 Pull Ups/Rings

- 35 Jumping Jacks

- 35 DU (86 Singles)

Thursday, November 11, 2021

 Warm Up

As Posted

Skill

5 Sets of 5 Bench Press

Conditioning

5 Rounds -

- 300m Run

- 10 Pull-Ups

- 15 Sit-Ups

- 20 Walking Lunges

Wednesday, November 10, 2021

Warm Up

As Posted

Skill

TABATA 

- DB Snatches

Conditioning

21-18-15-12-9-6-3

- Push Ups

- Wall Ball Shots

Cashout

5 Attempts 100 Unbroken Singles

Monday, November 8, 2021

 Warm Up

As Posted

Strength/Skill

Alternating TABATA 

-Plank

-Leg Raises

Conditioning

AMRAP in 12 Minutes-

- 150m Shuttle Run

- 6 Burpees

- 12 Box Jumps (24/20)

- 18 Double Unders (60 Singles)

Thursday, November 4, 2021

 Warm Up

As Posted

Skill

8 min. EMOM 5 DB Manmakers

Conditioning 

WO #1

10 min. AMRAP

- 10 Deadlifts

- 15 Push-Ups

- 20 KB Swings

WO #2

4 Rounds 

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Monday, November 1, 2021

Warm-Up:
As Posted

Strength:
Ascending Weight EMOM
15 Deadlifts - 8 Min.

Conditioning:
AMRAP in 18 Minutes -
- 10 DB Push Press (45/35)

- 15 Anchored Sit-Ups (w/ DB's)

- 20 DB Walking Lunges

- 26 DB Snatches