• 15.12.18

    A) FT:

    Bear Crawl x 50'

    Crab Walk x 50'

    Reverse Lunge w/ Reach x 50'

    Toy Soldier x 50'

    RL Lateral Lunge x 50'

    LL Lateral Lunge x 50'

     

    B) Front Squat 5x3

     

    C) 15:00 AMRAP

    Kettlebell Swings x 20

    Alternating Kettlebell Goblet Reverse Lunge x 10

    Kettlebell OH Press x 5 per arm

     


  • 15.12.17

    A) 2 Rounds:

    Alternating Scorpions x 10

    Alternating Dead Bug x 10 w/ 3 sex hold per

    Alternating SA Bridge x 10 

     

    B) 6 Rounds:

    Broad Jump x 3

    Deadlift x 6

     

    C) 5 Rounds FT:

    RA KB Floor Press x 7

    RA KB Turkish Get-up x 5

    Strict Pull-up x 3

    LA KB Floor Press x 7

    LA KB Turkish Get-up x 5

    Strict Pull-up x 3

     

     


  • 15.12.16

    A) 2 Rounds:

    Alternating Cossack Squat x 10

    Rotational Medicine Ball Toss x 10 / side 

    Dead Hang Scapular Depression x 10

     

    B) Clean & Push Jerk 8 x 2

     

     

    C) 20:00 AMRAP

    Back Squat x 5

    Kettlebell Swing x 10

    Farmer Carry x 50'

     


  • 15.12.04

    A) 2 Rounds:

    Alternating Contralateral Dead Bugs x 10 w/3 second hold

    Side Plank x 0:20 per side

     

    B) 15:00 to establish a heavy 1R:

    Deadlift

     

    C) 8 Rounds:

    Alternating DB Snatch x 10

    Strict Pull-up x 5

     


  • Recovery Day

    Take 30 minutes and follow any video from MobilityWOD.com to address any of your current restrictions. Remember to find your positions of restriction and once you have completed the mobility work, retest the restriction. You should have made progress, if not reassess your mobility issue or contact Coach Karl.

  • 15.12.02

    A) 3 Rounds:

    RA Turkish Get Up x 3

    Dead Hang x 15 seconds

    LA Turkish Get Up x 3

    Hand Stand Position x 15 seconds

     

    B) FT:

    OH Press x 12,10,8,6,4,2

    Front Squat x 2,4,6,8,10,12

    *Add weight to each set. Record heaviest weight and time.

     

     

     

     


  • 15.12.01

    Baseline Test Day! 

    A) 2 Rounds:

    World Greatist Stretch Sequence x 10

     

     

    B) 10:00 EMOM

    Broad Jump x 1

    - Record longest jump

     

    C) 20:00 AMRAP

    KB Swing x 20

    Air Squat x 15

    Push-up x 10

    Pull-up x 5

     


  • 15.11.30

    A) 2 Rounds:

    Air Squat x 10 (1,1,5,1)

    Alternating Cossack Squat x 10 (1,1,2,1)

    Push-up Plus Serratus Press x 10 (1,1,2,1)

    Side-Lying Windmill x 10/side

     

    B) Snatch 6x2

     

    C) 7!

    OH Squat

    Broad Jump

    Pull-up



  • 15.11.26

    Happy Thanksgiving!

     

    Class schedules for the remainder of the week and weekend are as follows:

    Thursday: 9:00 am

    Friday: 9:00 am

    Saturday: 10:00 am

    Sunday: None

    Please signup for the classes you intend to attend via WOD Hopper. Let us know if you have any questions.



  • 15.11.25

    Class schedules for the remainder of the week and weekend are as follows:

    Thursday: 9:00 am

    Friday: 9:00 am

    Saturday: 10:00 am

    Sunday: None

    Please signup for the classes you intend to attend via WOD Hopper. Let us know if you have any questions.

     

    15.11.25

    A) For time:

    PVC Shoulder Dislocates x 20

    PVC Tornados x 10 / direction

    PVC Back Squats x 10 

    PVC Sotts Press (back) x 10

     

    B) 5 Rounds:

    RA TGU x 2

    - Rest 0:45

    LA TGU x 2

    - Rest 0:45

    KB Goblet Squat x 4 (1,2,5,1)

     

    C) For time:

    'Fran'

    21-15-9

    Thrusters

    Pull-ups

     

     

  • 15.11.24

    A) 3 Rounds:

    RS Rotational MB Toss x 8

    -Rest 45 seconds

    LS Rotational MB Toss x 8 

    -Rest 45 seconds

     

    B) 5 Rounds:

    Clean x 3

    -Rest 60 seconds

    Pull-ups x 6

    -Rest 60 seconds

     

    C) 10:00 EMOM

    MB Slam x 5

    Push-up x 10

     


  • 15.11.23

    A) 2 Rounds:

    Alternating Barrel Roll x 12 w/ sec hold per position

    Inch Worms x 12

     

    B) Back Squat 8x2

    Then:

    Back Squat @55% of final set x 20

     

    C) 21-15-9

    KB Swing

    Inverted Rows

     

     

  • 15.11.20

    A) Accumulate 5:00 at bottom of squat, then:

    3 Rounds:

    Alternating Cossack Squats x 10 w/ 3 sec hold per rep

    Hand Stand Hold x 10 seconds

     

    B) 5 Rounds:

    Clean x 1

    Front Squat x 3

    Jerk x 1

     

    C) 12:00 AMRAP:

    RL Pistol Squats x 10

    Push-ups x 20

    LL Pistol Squats x 10

    Ab-Mat Situps x 20

     

     

     

     

     

  • 15.11.20

    A) Accumulate 5:00 at bottom of squat, then:

    3 Rounds:

    Alternating Cossack Squats x 10 w/ 3 sec hold per rep

    Hand Stand Hold x 10 seconds

     

    B) 5 Rounds:

    Clean x 1

    Front Squat x 3

    Jerk x 1

     

    C) 12:00 AMRAP:

    RL Pistol Squats x 10

    Push-ups x 20

    LL Pistol Squats x 10

    An-Mat Situps x 20

     

     

     

     


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