Month: December 2017

171211 – “WOD”

Pre Class Mobility: Pec and Lat LAX Barbell Foam Roller Warm up: PVC Game PVC Warm up O/H Squat Breakdown Skill/Strength: 6×3 O/H Squat WOD: 20 min AMRAP Rx: 40 DUs 30 Wallball Shots 20 T2B 10 Burpee Box Jump Overs Scaled: 40 Jump Rope 30 Air Squats 20 AbMat Sit-ups 10 Burpee Box Jump …
read more

171209 – WOD

9am WOD: In teams of 2 for max Reps In 9:00 2000M Row Max Front Squats (155/105) Rest 3:00 In 7:00 1500M Row Max Front Squats (155/105) Rest 3:00 In 5:00 1000M Row Max Front Squats (155/105) Rest 3:00 In 3:00 500M Row Max Front Squats (155/105) 11am WOD: 6x 3:00 AMRAP with 3min Rest …
read more

171208 – “P-17.1-SD”

Pre Class Mobility: Pec LAX Ham Box/LAX Warm up: 500M Row Dynamic Warm up Skill/Strength: 6-4-2-6-4-2 Deadlift 70%-75%-80%-75%-80%-85% WOD: 8 Min AMRAP Rx: 20 DB Snatch (50/35) 10 Burpee Over Box (24/20”) 10 Cal Bike Scaled: 20 DB Snatch (50/35) 10 Burpee Over Box (24/20”) 10 Cal Bike Mobility: Ham Floss Rear Delt LAX

171207 – “Cliffhanger”

Pre Class Mobility: Psoas KB Pec ART Warm up: Rowling with Side Swings 3 Minutes Mini Cindy Skill/Strength: Post WOD Shuttle Runs WOD: For time/20 Minute Cut-off Rx: 75 Strict Pull-ups *Every time you break, perform 15 Wallball Shots Scaled: 75 Ring Rows *Every time you break, perform 15 Air Squats Mobility: Lat FR Quad …
read more

171206 – “Monkey Tricks”

Pre Class Mobility: High Ham LAX Wall Glute LAX Warm up: Ultimate Medball Race Straddle Hip Opener Skill/Strength: 10/6/4 x2 Back Squat WOD: 3 Rounds for time Rx: 20 T2B 100 DUs 20 KB Swings (70/53) Scaled: 20 AbMat Sit-ups 100 Jump Rope 20 KB Swings (moderate weight) Mobility: DD/Cobra Frog Pose


Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!