Friday’s WOD May 29th

Athletes: Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded.  Warm-up (please do on your own 10 minutes before class): Mobility: SMASH stuff that's sore! If you are unsure of using a foam roller ask your trainer.   Strength: a) 4x10 Barbell Curls b) 4x10 Lying Tricep Extensions *Superset. Complete first set of 10 Barbell Curls then first set of Lying Tricep Extensions. Then

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Thursday’s WOD May 28th

Warm-up (10 minutes before class on your own): Use the foam roller to smash out your quads, and shins. Conditioning: Seriously, you best not cherry pick this. Or else, you will be making it up by yourself. Giving fair warning to prepare with proper shoes and headphones. CAT ONE, TWO, THREE, FOUR 5K      

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Wednesday’s WOD May 27th

Warm-Up (10 Minutes Before Class On Your Own): 2 Rounds: Pull-ups 10 Push-ups 1 Air Squats   Strength/ Skill: 15 Minutes: 1 rep max strict shoulder press -then- 2 min max reps strict shoulder press CAT ONE 115/80# CAT TWO 80/55# CAT THREE 55/40# CAT FOUR 40/33# *Trainer will scale CAT Four further if needed. CAT will match for Conditioning. Trainers, make sure athletes stay in the same CAT for both Strength and Conditioning.  Conditioning: CAT ONE: 18 Min AMRAP: Run 400m 30 Wall Balls 25/20# 10 Hang Cleans (full squat) 190/135# 10 GHD's CAT TWO: 30 Wall Balls 20/14# 10 Hang Cleans

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Tuesday’s WOD May 26th

Warm-up (all classes): 1 Mile Bike Strength: 1 Rep Max Back Squat -then- 2 min Max Reps Back Squat CAT ONE - 155/135# CAT TWO -135/105# CAT THREE - 115/95# CAT FOUR - 95/65# *Trainer will scale Cat Four further if needed.    Conditioning: CAT ONE: 5 Rounds For Time: 5 Power Snatches 135/95# 10 Reverse Goblet Squat Lunges 73/53# 10 Triple Unders CAT TWO: 30 Double Unders CAT THREE: 5 Power Snatches 95/65# 10 Reverse Goblet Squats Lunges 53/35# 10 Double Unders CAT FOUR: 5 Power Snatches 65/45# 10 Reverse Goblet Squats Lunges 35/26# 90 Singles *Trainer will scale CAT Four further if

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