by Conner Andrews | Jan 17, 2020 | WODs
Warm Up: Coaches Choice! Skill: Pausing Push Jerk Heavy 2 Rep *:02 pause in dip and then again in the catch position WOD: On the 3:00 x 5 Rounds 15 Box Jump Overs (24/20′) 10 HSPU 5 Push Jerks *Push Jerks you will build each...
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 Madeline Volk | Jan 13, 2020 | Harpoon at Home, WODs
