Workout of the Day

Monday, April 16, 2018

MAIN WOD 6 rounds In 2 mins: 10/8 Cal row 10 Russian swings 55/35 10 Burpees In 1 min: 1 Snatch In 1 min: Rest Choose a snatch weight that you can complete for all 6 rounds   COMP WOD… Read more »

SUNDAY, APRIL 15, 2018

GYMNASTICS A) Bar Complex 5 Pull Ups + 3 Toes to Bar + 1 C2B X 5 Sets B) Bar Muscle Up 2-3 X 5 C1) Feet on Box Ring Rows 10 X 4 C2) Bar Hanging Ball Up with… Read more »

SATURDAY, APRIL 14, 2018

TROLLEY 5 BRUNCH AT 2:00PM – $20.00 MENU!!! GYMNASTICS A) Shoulder Touches or Plate walks 10/side X 3 B) One Arm Holds on wall (Stomach to wall) or Lateral Walks (stomach to wall) 5-10 sec per arm X 3 C)… Read more »

FRIDAY, APRIL 13, 2018

MAIN WOD AMRAP 3 mins 5 TnG Snatch 95/65 1,2,3.. Burpee box jump Rest 1 min AMRAP 3 mins 5 Overhead Squat 1,2,3.. Burpee box jump Rest 1 min AMRAP 3 mins 5 Hang Cleans 5 Jerks 1,2,3.. Burpee box… Read more »

Thursday, April 12, 2018

MAIN WOD For time: 100 Double Unders/300 singles 30 Toes to bar 100 Russian KB Swings 55/35 20 Pull ups 100 Alt mountain climbers 10 HSPU 500m Row Rowers are first come first served   COMP WOD For time: 1000m… Read more »

Wednesday, April 11, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Bar Complex 3 Toes to bar + 1 Bar Muscle Up X 5 Sets B) Ring Muscle Ups 1 X 6 Sets or Low Ring Negative Muscle Ups 3 X 6 C1) KB Bent Over… Read more »

Tuesday, April 10, 2018

MAIN WOD In partners 7 rounds For Time 10 Synchro bar facing burpee over bar [1 bar per team] 7 HSPU 5 Alternate Pull ups 3 Overhead Squat 95/65 1 Snatch EACH   COMP WOD In girl/boy teams ideally 7… Read more »

Monday, April 9, 2018

MAIN WOD EMOM Cycle [18min] M1 5 DB Hang Clean and Jerk /arm 35/20 M2 5 Pull ups M3 Best unbroken set of DU’s Your score is your lowest set of DU’s if you fail a set within the minute… Read more »

Sunday, April 8, 2018

GYMNASTICS A) Skin The Cats 1 X 6 Sets B) Weighted Ring Pull Ups Find Max Weighted Pull Up Use 50% of weight for 5 X 5 C) Hangins Hip Touches 15/side in as many sets as needed D) Coaches… Read more »

Saturday, April 7, 2018

GYMNASTICS @ 9:00am A) Box HS Walk Clock Drill 1 Full Rotation X 6 B) HS Balance on wall or on Floor 20-30 Seconds C) HSPU/Push Up Complex 1 Strict HSPU + Max Kipping HSPU + Max Push Ups X… Read more »