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Friday Oct 21

Dirty Jackie Warm Up Workout Prep3 sets:100 m Run3 Front Squats (empty bar)3 Push Press (empty bar)3 Thrusters (empty bar)3 Up-Downs + Box Step Up (each side) Workout RX1000m Run75 Thrusters 20/15 Kg25 Burpee Box Jump Overs 24/20″ SC1000m Run75 Thrusters 15/1025 Burpee Box Jump Overs 24/20″ Fit800m Run50 Wall Ball Thrusters (light)25 Up Down …

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Thursday Oct 20

Parner Up Warm Up 3 sets:1:00 Machine5 Kip Swings10 Alternating V-ups5 Clean Deadlifts (empty bar)5 Hang Muscle Cleans (empty bar)5 Power Cleans (empty bar) Workout PrepWith Partner3 sets:5 Synchro Toes to Bar2 Power Cleans (each/ build up in weight) Gymnastics DB Good Mornings 4 x 10 Seated Arnold Press 4 x 10 Workout “April 15, …

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Wednesday Oct 19

spicy wod Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30 sec C2 (easy)20 sec C2 (mod)10 sec C2 (hard)5 Wall Balls (focus on arm cycling)5 world’s greatest stretch (each side) Workout Prep1 set:5/4 Calorie C25 Wall Balls5/4 Calorie C25 Wall Balls Workout RX3 Sets:20/15 Calorie C2 or 16/14 Calorie Echo Bike25 Wall Balls 20/1415/12 Calorie C2 …

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Tuesday Oct 18

Kool, lets see how we go Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30 sec Row10 sec handstand hold10 kip swings10 Plate Press Overhead10 Plate Bent Over Row Workout Prep3 sets:5/4 Calorie Row3 Pull-ups2 Handstand Push Ups (build up to strict handstand push up) Weightlifting Not today  Workout RX+5 sets:21/16 Calorie Row15 …

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Monday Oct 17

Happy Monday =] Warm Up Movement Prep/Activation and Increasing Heart Rate 3 sets:30 sec single/double unders5 Double Dumbbell Deadlift (between feet)5 Double Dumbbell Hang Snatches5 Double Dumbbell Squats Workout Prep2 sets:10 Double Unders2 Hang Dumbbell Snatches (build in weight)2 Devils Press (build in weight)2 Dumbbell Squat Clean (build in weight) Gymnastics GHD 5 x 10 …

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Sunday Oct 15

Sunday – Open Gym Workout RX2 Sets3 Rounds15/12 Cal Echo Bike (Or 20/16 Calorie Row)9 Deadlift (100/70)-Rest 3:00 between sets-   SC2 Sets3 Rounds12/10 Echo Bike (Or 16/13 Calorie Row)9 Deadlift (85/55)Rest 3:00 between sets   Liberty2 Sets3 Rounds12/10 Assault Bike (Or 16/13 Calorie Row)9 Dumbbell Deadlifts (moderate)Rest 3:00 between sets Facebook Instagram Youtube Sunday Oct 9 …

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Saturday Oct 15

Weekend Time Warm Up Movement Prep/Activation and Increasing Heart Rate 3 sets:1:00 Machine5 Kipping Knee raises5 inch worms10-second handstand hold Workout Prep3 sets:3 Toes to Bar3 Handstand Push ups WOD RX5 Rounds20 Toes to Bar (Or 20 GHD’s)15 Handstand Push Ups (OR 10 Strict Handstand Push Ups) SC5 Rounds15 Toes to Bar (Or 20 Knees …

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Friday Oct 14

Nancy Warm Up Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell  Perform 3-5 reps at each movement  -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 5 minutes (This is strength prep) 2-3 Times through  * Athletes …

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Thursday Oct 13

Parner Up Warm Up 10 min AMRAP1 min choice of machine3 Up-Downs5 Single Arm Dumbbell Thrusters (each/lightweight)5 Box Step Ups (each side) Workout Prep2 sets: With Partner6 Alternating V-Ups (Each/ while partners hold a plank)2 Synchro Burpee Box Jump Overs Gymnastics Ring Mu 3 x 4-10 or  Pull up 3 x 4-10 Dips 3 x …

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Wednesday Oct 12

spicy wod Warm Up Movement Prep/Activation and Increasing Heart Rate 3 sets:30 Single Unders10 Kettlebell Suitcase Deadlifts (each)10 Kettlebell Single Arm Up Right Row (each) Workout Prep3 sets:10 Double Unders1 Clean (build in weight)5/4 Calorie Bike Workout RX+AMRAP 18 Minutes75 Double Unders10 Power Clean 70/5020/15 Calorie Echo Bike75 Double Unders10 Power Clean 70/50 RXAMRAP 18 Minutes75 Double …

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