Tuesday WU: 2 rds: 5 Inch worms 5 Wall Squats 5 Burpees 5 sprint to wall 20 DU STRGTH: BACK SQUAT (20 RM) 1×3, 1×5, 1×10, 1×20 Go heavy on all sets. WOD: EMOM 25 (5 rds): 0:00- 14/11 Calorie Row 1:00- 40 to 60 DU 2:00- 20 AbMat...Read More
Mon WU: 3 rds: 5 Hi-Hang Sq. Cleans (BB) 5 Spiderman lunge 5 Handstand pro/retract 5 Inch worms – Instruction on HSPU & Dip skills and scales For Time: 15-10-5: Hang Power Clean (135/95) HSPU Directly into… 15-10-5: Deadlift (135/95) Ring Dip Strength/Acc: Front Rack Single Leg Step-ups (4×6) *rest as needed, moderately heavy,...Read More
Thanks for the motivation over the past 8 Weeks guys! Hope everyone enjoyed it and hit some new PR’s along the way. Enjoy your holidays and eat ALL THE FOOD!!!!! -Coach Adam Adam Week 8 Monday Dec 21st WU: Row 30 Cal Monster Walks (L/R) 10 Sotts Press BB/PVC PVC Burgener SS: 20 Min to...Read More
Adam Week 7 Monday Dec 14th WU: 2 wall to wall run 2 x 10 second down 10 second up push up Duck walk 2×10 light kbs 2×10 air squats SS: Back Squats 3RM WOD: 4RFT 500m Run 20KBS (2/1.5) 20Pull Ups Tuesday Dec 15th WU: 10 scap pull 10 shoulder touches Burgener wu...Read More
SS: 14 min. to find a 5 Rep Max Weighted Pull-up. (Strict, Obviously. Kipping with weight defeats the purpose, Cheater McCheaterstein. You will scale to find your hardest version of a 5 rep Pull-up. Light bands, for example. If you max out before 14 mins is up, continue with 90% x5.) Partner WOD For Time: 35...Read More
“Pull the Bar like you’re ripping the head off a G@D-D@*ned Lion” – Donny Shankle. Monday Dec 7th WU: Row 250m Easy pace 30 in cadence Jumping Jacks (aka everyone together) 10 group pushup penalty for every person that doesn’t end in synch!! Hip / shoulder mobility SS: 6×3 Snatch Balance woring to a heavy...Read More
WU: 6 AMRAP 10 BB Good Morning 10 Push Ups 10 Air Squat 10 Cherry Pickers SS: 12 min to find a max height seated box jump WOD: EMOM 30 (6 Rounds) 4 Deadlifts (315/225) 8 Burpees 12 O.H. Plate Lunges (45/25) ME Ring Dip 1 min rest Read More
Adam Week 5 Monday Nov 30th WU: 500m run Down and back power skip 2×10 air squats 2×5 ring dip SS: Back Squat 5RM WOD: AMRAP 10 5 Power Clean (135/105) 1 Muscle Up 6 Power Clean 2 Muscle Ups * add 1 rep every round on cleans and muscle ups Rest 2 Min then…...Read More
There is a reduced schedule over the Thanksgiving holiday. Please take a look at the schedule to see which classes have been cancelled. ScheduleRead More
Adam Week 4 Monday Nov 23rd WU: 3RNFT 10 Scissor Lunge 10 sec down 10 sec up push up 10 BB Thrusters SS: 16 min to establish a 2RM Squat Clean WOD: 20 Min AMRAP 25 Wall Balls 25 KBS (53/35) 25 Pull Ups 25 Burpees ACC: 2×15 Hip Extensions Tuesday Nov 24th...Read More
