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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 [...]
092624
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
092025
Partner WOD You Go I Go 5 Rounds (Divide However) Row 1000m 10 KB Front Rack Squat + Lunge Combo (2x53/2x35)* 20 KB Pendlay Row (2x53/2x35) 50 KB Russian Twist (1x35/1x26)
091925
STRENGTH A1 Power Position Power Clean (1*) 3-3-3-3 WOD 9-7-5 Power Clean (155/105) Push Press then Run 800m
091825
STRENGTH A1 - Bench Press (1) 4x8 A2 - Seated DB Shoulder Rotation (1) 4x10 (10/5) WOD EMOM 12 1 - Max Double Unders 2 - Max Burpee Pull-Up 3 - Max KB Swings (70/53) [...]
091725
DOUBLE STRENGTH A1 - West Coast Front Squat (2) 4x6 A2 Half Kneeling Medicine Ball Throw 4x8/side (10/6) B1 KB Front Rack Lateral Box Step Up (2) 4x8/Leg (24"/20") (3s descent) B2 DB Bent Over [...]
091625
STRENGTH A1 - Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Chin-Up (1) 4x5+ @ Weight 4x5 + @ Strict BW 4x5 @ 5s Negative 4x8+ @ [...]
091525
WOD 50-40-30 Wall Balls (20/14) 40-30-20 AbMat Sit-Ups 100m KB Farmer's Carry (2x70/2x44) Arms EMOM 9 30s Max/30s Rest 1 - Barbell Curls (45/35) 2 - Barbell Skull Crusher (45/35) 3 - Bench Dip* *Elevate [...]
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