05.16.2022

Warm Up
2 sets

100m run
10 walking lunges
30 seconds each side KB arm bar stretch
10 squat Ys
5 each side banded shoulder taps- either in plank or on the wall, yellow mini-band- tap up, center, down each side



Mobility
banded ankle stretch x 30 seconds each side
wall sit x 45 seconds
banded step outs x 20 each side




Strength
hack squats 4 x 10 reps each side
add 5-10# from last time



WOD
"Cancer Sucks as much as the Ass Bike!"
5 rounds for time
Run 200m
6 pull ups
5 bar facing burpees
4 power snatch 115/75 95/65 75/55
3 OHS 115/75 95/65 75/55
Bike 10/8 cals

02.18.2022 Member of the Month WOD

Warm Up


200m row, bike or ski
3 x DB complex

200m row, bike or ski
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI

200m row, bike or ski
3x DB complex

**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side




Strength
3 sets
A. rear foot elevated split squats x 8/side @21X1
B. high box jump, step down x 8 reps 30/24"
C. Cossack squats x 4/side @30X1



WOD
Member of the Month- Carrie Sartin
"Cardio abs by Carrie"
25:00 AMRAP with a partner
divide up reps, one work/one rest

Row x 30 cals
Sit ups x 40 reps
Single unders x 60 reps
Knee raises or TTB x 20 reps
Bike x 20 cals

Every 5:00 starting at 0:00, both partners need to hold a 45 second plank and then rest 15 seconds

11.25.2021 Partner WOD Classes 8 and 9am

Warm Up
3 sets
10 each side DB strict press
10 prone snow angels
10 feet together squats
1:00 cardio (30 sec easy, 20 sec moderate, 10 sec hard)




Turkey Special

With a partner for time:

Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike

*Alternate rounds with your parter

40 Minute Time Cap

10.11.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds hip thrust clam shells https://youtu.be/lvawnbArvng
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with empty barbell and then light load
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


Strength- super set
bench press 5 x 5 reps @73%
KB or DB farmer carry 4 x 40m- heavy


WOD
"Three Bears"
For Time
3 bear complexes 95/65 75/55 45/35
400m run
3 bear complexes 135/95 115/75 75/55
500m row/ 425m row
3 bear complexes 155/105 135/95 95/65
18 cal bike/ 14 cal bike

08.21.2021 Partner 3 Mile

Warm Up
10:00 AMRAP-
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)
*pick a challenging weight for the OH carry but a lighter weight for the rest of the movements


barbell warm up
2 sets with empty bar
1 hang snatch
1 snatch
1 pause overhead squat @21X1
rest

2 sets with empty bar
1 hang clean
1 clean
1 pause front squat @21X1

WOD
Partners
"3 Mile"
1 mile bike- divide as you like
50 hang power cleans 95/65 RX+ 135/95
1500m row- divide as you like
50 hang power snatch 95/65 RX+ 135/95
1 mile run- partners run together full distance

06.10.2021

Warm Up
https://www.instagram.com/p/CLXvnwOH4x7/3 rounds

Lateral running x 30 seconds
inchworm + T rotation x 4 each side
single leg jumps x 20 seconds each side


Primer: elbows
https://www.instagram.com/p/CKAEw6XHrE6/
15 reps with a light barbell or PVC and 2.5 or 5# plates
▪️Barbell Bicep Curls

▪️Front Raise with wrist extension (keep elbows locked out)

▪️Straight Arm Flyes- this should be an active stretch and SHOULD NOT cause any discomfort in the chest or shoulders. Keep your lats and upper back tight and elbows completely straight.


Strength: Bench Press
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
2 reps @ 85%
singles from 85-100% for 4 sets


WOD
"I Don't Know"
4 sets
4 x 25m shuttle run
Row 400/325m
Bike 15/12 cals
Rest 2:00
record each split

04.26.2021

Warm Up
400m jog
Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility:

15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.





Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.



WOD
"Beach Day"
6 rounds for time
20/15 cals row
200m run
10/7 cals bike
100m run
Rest 30 seconds


Post WOD- if time
100 leg lifts over KB
100 hollow flutter kicks