Event 1 5 minutes to lift as many pounds as possible. As a team, choose one weight from the following options: 135, 115, 95, 75 The weight on the bar will remain the same the entire workout. The team will work together to lift as many pounds as possible within the 5 minutes. Each athlete […]
Two very special weddings are happening today! We want to give our warmest wishes to John “LJ” McCarthy and Sarah Brand, and Colm Kennedy and Laura Bourgeault on their wedding days! Congratulations! Skill Rope Climb (please wear leg protection!) TEAM WOD Teams of 3 -Complete 12 Rope Climbs (2 people may work at a time) […]
Strength Front Squat 3-3-3-3-3 -Between sets alternate between IT rolling and adductor rolling WOD “Jackie” 1000m Row 50 Thrusters (45lb) 30 Pull-ups *Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars! Scores/Comments from “Jackie” on 5/29/14 Conditioning Class: WOD […]
Midline Parallette Work Alternating Tabata -L-sit Hold -Plank Hold WOD 4 Rounds In 4 Minutes Complete Run 1 loop (533m) 15 Box Jump Overs Then AMRAP Toes to Bar Rest 1 Minute Level 2 10 Box Jump Overs Level 1 300m Run,10 Box Jump Overs, sit-ups
Strength Every Odd Minute for 16 Minutes 3 Squat Clean and Split Jerks WOD 10 Minute AMRAP 10 Shoulder to Overhead (115,75) 40 Double Unders Level 2- (95,65), 20 Double Unders Level 1 (75,45); 80 singles Cashout 2 Rounds 20 Sit-ups 20 Bicycle Abs 20 Hollow Rocks 20 Supermans Then 1 Minute Plank Conditioning Class: […]
Skill Tire Flips Partner WOD 3 Rounds Each 15/12 Cal Row 10 Back Squats (135,95) 8 Bar Facing Burpees 2 Rounds Each 15/12 Cal Row 15 Deadlifts (135,95) 8 Burpee Lateral jumps 1 Round Each 15/12 Calorie Row 8 Burpee Pull-ups * One person works while the other rests *300m Run can be subbed for […]
Weekly Strength Schedule Tuesday– Squat Clean & Jerks Thursday– Front Squat Friday– Deadlift Monthly Moskillity Schedule 5/4 – Toes to Bar 5/11 – Double Unders 5/18 – GHD Machine 5/25 – Squat Cleans Strength Power Snatch 2-2-2-2-2 Between sets complete 10 hug-a-twinkies or reverse hypers WOD 300m Farmers Carry (2,1.5) 30 Wallballs 100m Farmers Carry […]
Hey paleo challengers, we know breakfast can be tough, especially when you are already running behind schedule. Take a little extra time to prepare your breakfast for the week on the weekend! Try this delicious Crust-less Quiche taken from Paleo Comfort Foods. Ingredients: 12 large eggs, 1/2 cup almond flour, 1 tsp baking powder, 1/2 […]
Did You Know: that every Sunday we post the upcoming strength exercises for the week? This allows you work on your supplementary work that coincides with the programming. In addition to more strength, be sure to practice more gymnastics and cardio work as well to make you a better more well rounded athlete! DanceWorks Boston […]