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Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning AMRAP 15 12 Calorie Assault Bike 15 Wall Balls – Directly Into – AMRAP 4 Burpees – Directly Into – AMRAP 15 12 Calorie Assault Bike 15 Wall Balls – Directly Into – AMRAP 4 Burpees Intent: Fun mix of a couplet and a single […]

Warm-up “Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning 5 Rounds 1:00 Farmers Carry 15 Double KB Deadlifts 10 Box Jumps 400m Row 10 Box Jumps 15 Ring Rows 1:00 Plank Hold *Rest till nearest top of minute or half minute mark to start farmers carry (35:00 CAP) Intent: This workout has a challenging […]

Winter Storm Toby: Wednesday 3.21.18 Classes ON starting at 9:30am. Babysitting Available. (pending weather we are open the remainder of the day) Warm-up “Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning 5 Rounds 40 Air Squats 20 Calorie Assault Bike 20 Burpees 20 DB Hang Clean + Jerk (2 DBs) (35:00 CAP) Intent: […]

Warm-up Russian Twist Congo Line: Have a stack of 10s and have everyone in class line up with the plates to the left of them.     Everyone is in the russian twist position, and the first person in line grabs the plate and turns to hand off to athlete number 2 who then passes to athlete […]

Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals Conditioning 7 Rounds 16 V-Ups 17 Calorie Assault Bike 18 Alternating Db Snatch 19 Jumping Pull Ups (35:00 CAP) Intent: For today’s workout, athletes will mentally need to engage in the fact that it’s more than the typical 3-5 Rounds. The goal for the workout is […]

Warm-up 3 Sets 1:00 Forearm Plank 45s Hollow Hold 30s Side Plank (ea) Conditioning AMRAP 30 30 KB Swings 30 KB Goblet Walking Lunges (15ea) 90 Double Unders (1:1 Single) 30 Push-Ups 30 Calorie Row 30 DB Seated STOH Intent: Long AMRAP to kick off the week. The KB work should be at a moderately challenging […]

Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Conditioning AMRAP 40 15 Calorie Assault Bike 15 Wall Balls 15 Calorie Row 15 Burpees Over The Rower 15 Dubs (30 singles) 15 Sit Ups with plate Intent: Tough workout here. A long AMRAP with no rest and smaller repetitions. This one will be challenging to […]

Warm-up 3 Sets: 45s Double KB Front Rack Carry 1:00 Wall Sit Conditioning AMRAP 30 1:00 Shuttle Run 15 MB Sit-Ups 20  Ball Slams 15 MB Sit-Ups 1:00 Shuttle Run Intent: Shuttle runs today, choose a simple course for athletes to run. Shuttle runs are never very fast but the constant turning makes them challenging. Push […]

Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Conditioning AMRAP 12 200 m run w/ Plate 10 DB Thrusters Rest 1 min AMRAP 10 200 m run w/ Plate 10 DB Thrusters Rest 1 min AMRAP 8 200 m run w/ Plate 10 DB Thrusters Intent: Three AMRAPs in succession with descending time domains […]

Warm-up Tabata use a #25 plate 0-1 jump on plate 1-2 1 foot on, 1 foot off 2-3 jump over 3-4 lateral jump over 4-5 hopscotch- wide off, feet together on Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to […]