by Conner Andrews | Jan 16, 2020 | WODs
Warm Up: AMRAP5 5 Push Up to Downdog 10 Strait Leg Sit Ups :15 Plank Hold (top of the push up) 20 Lateral Hops over Barbell Skill: Deadlift Adding another 10# for the final phase! For a total of #20. Take 90% of that number and complete 5@65% 5@75% 5+@85% Hero WOD:...
by Conner Andrews | Jan 15, 2020 | WODs
Warm Up: Dynamic! Midline and Upper Push Work: 30-20-10 Push Ups Russian Twist (L+R=1) remember these?? 😉 *feeling good? Add a deficit to your push ups, or add 1 DB to your twist WOD: Partner AMRAP20 10 DB Push Press (50/35) 10 Air Squats 10 Sit Ups 10 Cal Row...
by Conner Andrews | Jan 14, 2020 | WODs
Warm Up: With a Partner EMOM10 Min 1) :30 Row Min 2) 10 Med Ball Squats + 5 Wall Balls Skill: Strict Press Take 1RM add 5#. Take 90% of that and use that number to complete 3@70% 3@80% 3++@90% WOD: 2 Rounds For Time 1000/800m Row 50 Wall Balls (20/14) 30 KBS...
by Conner Andrews | Jan 13, 2020 | WODs
Grab a friend for an In-House Throwdown February 8th! Sign up on the whiteboard at the gym! It’s free and will consist of 3 workouts! Let’s have some fun! Warm Up: :30 on :10 off x 2 Single Unders Spider-Man Lunges Glute Bridges No Push Up Burpees Empty...
by Conner Andrews | Jan 12, 2020 | WODs
Warm Up: Group Led Hip and Hamstring Mobility then :30 on :10 off Air Squats Push Up to Down Dog Overhead Squats PVC Lunges with PVC Overhead (add a rotation with each step) X2 Skill: Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 + reps @ 85% Adding #20...
