WOD: Fri 07.05.2024 Push Jerk + “Million Voices”
NEWS
Schedule Change: Fourth of July Week
- TODAY 7/5 – ONE CLASS at 8:30a
- Sat 7/6 + Sun 7/7 – ONE CLASS at 8:30a
WOD
Push Jerk
3×3, across
In Teams of 3
300 Calorie Bike
WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8.5-9/10 effort which you’ll maintain for all three sets. Take at least :90 between sets for a full recovery.
Post Weight + Time to Comments. Compare Score HERE
WOD: Thu 07.04.2024 Happy 4th of July!
Schedule Change: Fourth of July Week
- TODAY 7/4: CLOSED
- TOMORROW 7/5 – ONE CLASS AT 8:30A
- Sat 7/6 + Sun 7/7 – ONE CLASS at 8:30a
WOD: Wed 07.03.2024 “I Got You”
NEWS
Schedule Change: Fourth of July Week
- TODAY 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
“I Got You”
10 Rounds
30 Double Unders
20 DB Deadbugs
10 DB Floor Press
5 Strict Pull Ups
Weight: 50/35
10 Rounds
10 Attempts
20 DB Deadbugs
10 DB Floor Press
5 Banded Strict Pull Ups
Weight: 35/20
10 Rounds
45 Single Unders
20 DB Deadbugs
10 DB Floor Press
5 Upright Ring Rows
Weight: 25/15
WOD GUIDANCE & GOALS
We love a 10 rounder with shorter rep schemes! The dubs (or scaling option) will take :30 or less, use one db for the db deadbugs (:30), and grab a second db for the floor press (unbroken every round, in about :20). Complete each round with five pull ups. You should be able to connect 3/2 while you’re fresh, then maybe 2/2/1 as the workout continues. Target 20-25 minutes.
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WOD: Tue 07.02.2024 “Maintaining Posture”
NEWS
Schedule Change: Fourth of July Week
- TODAY 7/2 – Regular Schedule
- Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
“Maintaining Posture”
5 Rounds
300 Meter Run
10/10 Hang DB Snatch
30 DB Russian Twists
Weight: 50/35
5 Rounds
300 Meter Run
10/10 Hang DB Snatch
30 DB Russian Twists
Weight: 35/20
5 Rounds
200 Meter Run
10/10 Hang DB Snatch
20 DB Russian Twists
Weight: 25/15
WOD GUIDANCE & GOALS
Get ready to MOVE!! Spend :90 on the 300 meter run, then choose a weight for the hang snatch that you can cycle for five reps before having to break. Complete all ten reps on one side before switching arms. Spend around :60-:75 on the snatches. Then use one of your dumbbells for the twists (20 per side). Again, completing the reps in around :60. Target 15-17 minutes.
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WOD: Mon 07.01.2024 Front Squat + “Lovefool”
NEWS
Schedule Change: Fourth of July Week
- Mon 7/1 and Tue 7/2 – Regular Schedule
- Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
Front Squat
5 x on the :90
6 Bar Facing Burpees
6 Power Cleans
Front Squat
5 x on the :90
6 Lateral Burpees
6 Power Cleans
Front Squat
5 x on the :90
6 In + Outs
6 Power Cleans
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 8.5/10 effort for all five working sets of four reps. YES, this is the same weight we did last time, HOWEVER you’re now doing more volume! Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on.
Post Weight + Intervals to Comments. Compare Scores HERE.
WOD: Sun 06.30.2024 “Woke Up Like This”
NEWS
Schedule Change: Fourth of July Week
- Mon 7/1 and Tue 7/2 – Regular Schedule
- Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
“Woke Up Like This”
4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
15/12 Calorie Bike
Rest 3 Minutes
Weight: 50/35
4 Rounds:
12/9 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
12/9 Calorie Bike
Rest 3 Minutes
Weight: 35/20
4 Rounds:
9/6 Calorie Bike
7Left-Arm Hang Dumbbell Snatch
20 Sit Ups
7Right-Arm Hang Dumbbell Snatch
9/6 Calorie Bike
Rest 3 Minutes
Weight: 50/35
WOD GUIDANCE & GOALS
When you see “REST” think “GO FAST!” Spend no more than :60 on the bike, do unbroken sets of db hang snatch, push (and breath) on the sit ups, and then reverse back up the ladder! Target 4 minutes per interval, and be CONSISTENT!
Post Interval to Comments. Compare Scores HERE.
WOD: Sat 06.29.2024 Deadlift + “Pink Skies”
NEWS
Schedule Change: Fourth of July Week
- Mon 7/1 and Tue 7/2 – Regular Schedule
- Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
Deadlift
6x(2+2) across
5 x on the 3 Minute
25 Double Unders
250/200 Meter Row
25 Double Unders
Deadlift
6x(2+2) across
5 x on the 3 Minute
7 Attempts
250/200 Meter Row
7 Attempts
Deadlift
6x(2+2) across
5 x on the 3 Minute
40 Single Unders
200/150 Meter Row
40 Single Unders
WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to an 8/10 effort for the 6 x (2+2) deadlifts. You’ll do 2 reps touch and go, drop the bar, and then immediately reset for another set of 2 reps. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Fri 06.28.2024 Run
NEWS
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Schedule Change: Fourth of July Week
- Mon 7/1 and Tue 7/2 – Regular Schedule
- Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
“Run”
15 x 200 Meter
on the :90
15 x 150 Meter
on the :90
15 x 100 Meter
on the :90
WOD GUIDANCE & GOALS
It’s sprint time! Complete the 200 meter sprints anywhere from :35-:60. You need at LEAST :30 of rest before the next interval. If you’re closing toward :60, cut your interval to 100 meters. You got this!
Post Intervals to Comments. Compare Scores HERE.
WOD: Thu 06.27.2024 “Times Like These”
NEWS
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Schedule Change: Fourth of July Week
- Mon 7/1 and Tue 7/2 – Regular Schedule
- Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
- Thursday 7/4: CLOSED
- Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a
WOD
“Times Like These”
10 Rounds
4 Wall Walks
6 Front Squats
Weight: 185/135
10 Rounds
2 Wall Walks
6 Front Squats
Weight: 135/95
10 Rounds
30 Plank Taps
6 Front Squats
Weight: 95/65
WOD GUIDANCE & GOALS
It doesn’t get better than wall walks and front squats, am I right?! Even if wall walks are your arch-nemesis try to do a variation of the movement. Try doing less reps with full range of motion, or do the four reps moving one to two steps. The wall walks should take :60 or less every round. For the front squats choose a weight that you want to put down at rep four but you won’t! After the half way point, reps three through six should feel extra spicy on your legs. What I’m saying is, GO HEAVY! Target 15 minutes.
Post Time to Comments. Compare Scores HERE.
WOD: Wed 06.26.2024 Clean Complex + Pump Sesh
NEWS
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
WOD
Clean Complex
Clean Pull + Hang Clean + Clean (power)
3 Rounds
Sled March Down + Pull Back
12 DB Lateral Raises
12 DB Curls
12 DB Skull Crushers
WOD GUIDANCE & GOALS
Oly skills day!! You’ll have 8 opportunities to work on your clean. The clean pull focuses on the bar staying close and your arms staying straight. The hang clean focuses on explosive power and fast elbows. And the clean combines the two movements. Ideally build each set, as long as your form/technique is on point!
Post Weight to Comments.