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Week Ahead (9/30)
Team, Here's our plan this week: Monday - 3 Minutes on/90s off for a few rounds with heavier than normal Power Cleans, Push-Ups, Box Jumps. Great hip mobility work afterwards. Tuesday - Dips and Bent [...]
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STRENGTH A1 - Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 - KB Pullover 4x10 WOD AMRAP 14 7 Pull-Ups 40 Double Unders 11 Push-Ups
The Week Ahead (9/22)
Friends, I hope you had a lovely weekend. We're incredibly excited to offer sprinting 101 with coach Turner this coming Sunday, the 29th, with coach Turner. The Fields at RFK at 10 AM. Expect an [...]
The Week Ahead (9/16)
Friends, we've got another awesome week ahead. And thanks to all those that came to our Sunday Handstand Push-Up seminar, hopefully you can apply what you learned Tuesday! Monday - Core Strength EMOM up [...]
The Week Ahead (9/9/24)
Team, OH man it looks and feels like Fall, hope you guys got outside. Should be another fun and diverse week: Monday - Strength Day. Squats, followed by an EMOM with Strict Press, Barbell Bent [...]
The Week Ahead (9/3)
Hi Guys, Forgive the late post! We had a very nice Labor Day adventure with a bunch of little ones, but man do tiny babies slow you down. The week ahead: Tuesday - Power Snatch [...]
WOD
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WOD 3 Rounds for Time Run 800m 10 Deadlift (225/155) 10 Burpee Pull-Up 20 Box Jump (24"/20") 30 Minute Cap Mobility A1 Foam Roll High Quads/Hips* 1x90-120s/leg *Let go and breathe. Move less A2 Band [...]
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STRENGTH A1 Half Kneeling Landmine Press 4x5/Arm A2 DB Bent Over Row 4x10/Arm WOD 15-12-9-6-3 Push Press (95/65) 5 Strict Chin-Up 12 KB Front Rack Lunges (2x53/2x35)
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Partner WOD You Go I Go 8 Rounds (4 Each) 5 DB Clean and Overhead (2x50/2x35) 8 Side Shuffle then 8 Rounds (4 Each) DB Thruster (2x50/2x35) 20 Double Unders then 8 Rounds (4 Each) [...]
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DOUBLE STRENGTH A1 Barbell RDL 4x6 A2 Weighted Matador Dip(3) 5-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band B1 Weighted Pull-Up 3-3-1-1 4x5+ @ Strict BW 4x5 @ 5s Negatives [...]
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STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 KB Pullover 4x12 (53/35) WOD AMRAP 20 Run 400m 12 Toes to Bar 16 Renegade Rows (2x50/2x35)
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STRENGTH A1 Power Position Power Clean 10 Minutes Build Towards WOD Weight 2-2-1-1 WOD Chief Stuff 1.0 6 Rounds 2 Minutes AMRAP/1 Minute Rest 1 Power Clean (185/135) 5 Push-Up 6 KB Front Rack Squat [...]
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