Category Archive: Uncategorized

WARM UP: Any order, NFT 5 forward rolls 5 freestanding handstand kick ups 5 muscle ups (or substitute) 5 minutes working on another goat MOBILITY: Coach led SKILL: Tabata Double Unders ENDURANCE: Any order, assign to stations 8 minute AMRAP 5 box jumps, 10 squats, 15 KBS Rest 2 minutes 8 minutes run 800m with …

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This Saturday we’ll be showing our support for the folks in Oklahoma, by collecting donations for the American Red Cross of Central Oklahoma, and attempting a 40 minute partner AMRAP: one partner 5 HSPU, 20 Wall Balls, 20 Walking Lunges, 13 Alternating KB Snatches (i.e. it happened on 5/20/2013…), while one partner awaits their turn. …

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WARM UP: 3 rounds, NFT 10-15 Good Mornings 10-15 T2B 10-15 box jumps MOBILITY: banded shoulder mobility STRENGTH: collect 30 Push Press at 120% of 1RM press Then, collect 50 pullups WOD: 9 minute AMRAP 3 Hang Clean (155/115) 6 High box jumps 9 Push Ups  

WARM UP: NFT 20 jumping squats 20 push ups 20 pull ups MOBILITY: coach led, deep hip mobility STRENGTH: Split class if needed (half on platforms, half on J-cups) a) 8 minutes to find 2RM Clean and Jerk (try not to drop bar) b) EMOM 10, 1 Clean and Jerk at 2RM 2 minutes rest a) …

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WARM UP: Any order, NFT 10-15 GHD sit ups 10-15 Krok rows (each arm) 10-15 empty bar Thrusters 10-15 American KBS 10-15 Box jumps MOBILITY: Coach led STRENGTH: Deadlift 7×3 @ 70% Pull fast, lower slowly, do not drop. Then, 5 rounds 10 alternating single arm kettlebell floor press 1 footless rope climb (substitute pulls from …

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WARM UP: Coach led MOBILITY: 15 minutes of dedicated coach led partner smash SKILL: Double Unders WOD: 5 rounds 45 weighted (45/25lb) step ups (20”/15”), using ruck, vest, plate, or KB (=225) 35 Abmat Sit Ups (=175) 25 Push Ups (=125) 15 Pull Ups (=75) Strathmore, Calgary, Alberta, CANADA  

WARM UP: Any order, NFT 10-15 tire flips, with jump in, jump out 10-15 Clapping Push Ups 10-15 elevated P-bar dips (feet on box/bench) 10-15 OH walking lunges (45/25lb plate) 10-15 GHD sit ups MOBILITY: Coach led TASK #1: 100 Russian KBS (32/24) for time (attempt to perform unbroken) TASK #2: Run 1275m for time …

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WARM UP: Any order, NFT Run 400m with odd object (preferably tire or med ball) 20 box jumps 20 push ups 20 pull ups 20 Good mornings MOBILITY: Banded shoulder mobility TABATA: 20m dash (cover distance as many times as possible in 20 seconds) STRENGTH: Collect 30 Push Press using 1RM press weight Then, 3×10 …

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WARM UP: 3 rounds, NFT 5 Deadhang pull ups (or banded pull ups, or ring rows) 10-15 Hollow rocks 10-15 OHS MOBILITY: Coach led, hip and posterior chain mobility STRENGTH: Deadlift 8 x 1 @ 90% (8 singles) Then, 3×20 Deficit KB Romanian deadlifts Stand on a 45lb plate, and perform a RDL with a …

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WARM UP: Any order, NFT 20 Pistols 20 HSPU 100 reps or 2 min Double Under practice 5 Muscle ups, Bar Muscles Ups, or jump up to Dip support MOBILITY: Coach led STRENGTH: 10 min EMOM, 2 Squat Snatches, at 70% of 1RM Then, remove 10-20% of weight from bar and collect 15 muscle snatches …

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