Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. The 5:30 pm and 6:30 pm classes will be canceled for the day. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm Fitness A1. Back Squats – 4 x 5 ...Read More
Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. The 5:30 pm and 6:30 pm classes will be canceled for the day. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm. Fitness A. 10 Minutes to work up to...Read More
Notes – The prescription for the Strength Training program will change daily. Somedays the strength program will be prescribed before the daily WOD, other days vice versa. You will also see additional speed/agility drills and accessory work to help condition the athlete. It would be ideal to split the daily WOD and strength training sessions...Read More
Fitness – Performance – Sport A. Open WOD 13.5 4 Min AMRAP 15 x Thrusters @ 100lb/65lb Masters @ 65lb/45lb 15 x CTB Pull-ups, Masters women Jumping CTB -4 Min bonus for every 90 reps completed. C. AFAP (Time permitting) 21 x Burpees 42 x Double-unders 15 x Burpees 30 x Double-unders 9 x...Read More
Fitness – Performance A. 15 Mins of Pull-up Progression B1. Strict Press – 3 x 10 B2. Bent Rows – 3 x 10 B3. Bulgarian Split Squats – 3 x 20 (R/L) B4. Banded Good Mornings – 3 x 20 C. Death by 10M 1st Min <-> 1 2nd Min <->...Read More
Fitness A. Clean Progressions (Pos, 1,2,3) B. 20 Min AMRAP 200M Run/Row 15 x Swings 20 x Mountain Climbers Performance A. 5 Min Skill AMRAP 3 x Muscle Cleans 3 x Hang Cleans (Pos 1) 3 x Hang Cleans (Pos 2) 3 x Cleans B. Pause Cleans – 5 x 2 w/2 Min Rest C....Read More
Fitness A1. Back Squats – 4 x 5 A2. Pull-overs – 1 x 20 B. 4 Rounds AFAP 15 x Wallballs 15 x Pull-ups/Ring rows 15 x Push-ups 1 Min Rest after each round Performance A1. Back Squats – 2 x 5 A2. Pull-overs – 1 x 20 B. 4 Rounds AFAP 9 x Thrusters...Read More
Fitness A. Snatch Progressions (Pos 1,2,3) B. 10 Min AMRAP 30 x Double-unders or 90 Singles 15 x Squats Performance A. 5 Min Skill AMRAP 3 x Muscle Snatch 3 x OHS 3 x Snatch Balance 3 x Hang Snatch (Pos 2) B. Pause Snatch – 5 x 2 w/2 Min Rest C. 10 Min...Read More
Fitness A. Front Squats – 3 x 10 B. AFAP 500M Row 20 x Thrusters 30 x Kettlebell Swings 20 x Burpees 50 x Sit-ups 200 x Single-unders Performance A. Front Squats – 3 x 5 B. AFAP 500M Row 20 x Thrusters @ 95lb/65lb 40 x Swings @ 1.5 pood/ 1 pood 30 x...Read More
