Archives

3 min Mobility 6 min Warm up Jumping Jacks X 10 Toe Touches x10 Broad Jumps x 5 Air squats x 10 WOD “Annie on the go” 500 Meter row 50 Sit ups 50 Double Unders 500 Meter row 40 Sit [...]

Mobility 3 Mins Warm up 6 min 20 Figure eights 10 Air Squats  5 Push Ups Row 250 meters OHS 5×3 @70% EMOM 8min 10 Hip Extension 20 DB Split Squats WOD 5 RFT 3 Ring MU 12 OHS 95/65  

Mobility 3 Min 15 Jumping Jacks 10 air Squats 20 Lunges 5 inch Worms Push Press 8 @ 65 % 6 @ 70% 4 @ 75 % 3 @ 80% 2-3 @ 85% Partner Row 8 mins of row for Cal you can trade off whenever you want [...]

Gym Closed Rest Day

“Team WOD”

Mobility 3 mins 6 Min Warm Up 25 DU 10 Lunges 5 jumping Air Squats 10 Crab Walks Front Squat 3×3 @ 80 % 3×2 @ 85 % 3 x1 @ 90% Tempo with a pause EMOM 8 min 5 Bar MU 10 DB Press55/30 WOD [...]

Mobility 3 mins 6 min Warm Up 10 cal row 10 ring rows 10 Air Squats 10 Mountain Climbers Clean & Jerk 3+1 @70% 3+1 @ 80% 3+1 @ 85% x4 Tabata Hollow Rocks Superman WOD Jackie (Bench Mark) 1000 [...]

Mobility 3 mins 6 min Warm Up 10 Jumping Jacks 10 Good Morning 10 Lunges 10 Toe Touches Bench Press 3×3 @ 80% 3×2 @85% Tempo with a pause EMOM 8 min 10 OH lunges 95/65 WOD 25 min AMRAP [...]

Mobility 3 mins 6 min Warm Up 10 goblet Squats 10 KBS 5 Inch Worms 10 Mountain Climbers Back Squat 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Tempo with a pause Immediately Followed by 10 reps [...]

Mobility 3 Mins 6 min Warm Up 25 Double Unders 10 air Squats 10 Toe Touches  Bergnuer Warm UP Snatch Dead lift 3×3@ 110% Snatch Pull then a snatch 3×4 @ 80% EMOM 8 min 6 Snatchs @ 75% [...]