081715
Warmup: 3x10 goodmornings 5 min SLOW AMRAP 5 Goblet squats 5 GHD situps Strength: Back Squat 5x5 @ 75% Strict Press 5x5 @ 75% Metcon: 3...
081415
*no saturday class this week! We are at market for The Perch to hopefully find some clothing for the shop Dynamic Warmup 3 rounds: 10 WB...
081315
ROMWOD this is a video based program that we will work with for the next month or so to improve mobility and hopefully fix some holes in...
081215
Dynamic Warmup 4x8 Goodmornings 4 rounds 2 rope climbs 10 bentover rows (85/55) Strength: 4x4 @ 82.5% Back Squat 10 min EMOM 3 strict...
081115
Warmup: RDL 5x5 3x10 GHD situp 4 rounds of: 400m run 10 Kipping HSPU then rest 2 min Strength: work up to ONE heavy set of 4 deadlift,...
081015
Warmup: 3x12 Goodmorning 4 min ARMAP: 5 burpee to target 5 wallball (20/14) 5x5 Back Squat @ 72.5% speed on the way up 5x5 strict press @...
080715
Warmup Dynamic/hip mob Strength: Back Squat 3x3 @ 85% Metcon: 5 Rounds 5 power snatch (155/105) 10 box jumps (30/24) *during the...
080615
Body By "B" :)
080515
Warmup 3x10 GHD situps 3x10 reverse hypers 3 rounds 15 KB swings 15 empty bar thruster Strength 4x4 back squat @ 80% Strict press EMOM 10...
080415
Warmup 3x10 light-medium weight Good Mornings 3 rounds .5 mi assault airbike (200 singles) 15 boxjump overs (24/20) 15 pushups Strength:...
