Saturday 9-17

9am FREE Community Trial Class Skill: Movement Prep “Layers” For Time: 3 Rounds of: 200m Run 15 Kettlebell Swings (53/35) Directly into… 3 Rounds of: 200m Run 15 Wall Ball Shots (20/14, 10′) Colts: Skill: Movement Prep “Layers” For Time: 3 Rounds of: 200m Run 15 Kettlebell Swings (35/26) Directly into… 3 Rounds of: 200m…

Details

Friday 8-16

Stallions: Weighted Strict Pull-Up 3×2-Tough load ACROSS. Push Press 3×1-Tough load ACROSS. Side Plank Arch Ups 3×12/side @ 21X1, rest 1-2 minutes between sets.* Post WOD (Optional): This weeks active recovery. *Tempo prescriptions: -Assisted Strict Pull-Up/Barbell Row: Pull with control, pause for :1s with chin over bar/barbell touching chest, :3s lower, :1s pause in bottom…

Details

Thursday 8-15

Stallions: Skill: Stone-Over-Shoulder-10 minute play. “Point Break” 5 Rounds For Time: 7 Deadlifts (275/185) 30 Air Squats 50 Double-Unders Colts: Skill: Stone-Over-Shoulder-10 minute play. “Point Break” 5 Rounds For Time: 7 Deadlifts (225/155) 30 Air Squats 50 Double-Unders Mustangs: Skill: Stone-Over-Shoulder-10 minute play. “Point Break” 5 Rounds For Time: 7 Deadlifts (155/105) 20 Air Squats…

Details

Wednesday 8-14

Stallions: Skill: Movement Prep “The Hammer” A. 2×3 Minute AMRAP’s: 24/21 Calorie Assault Bike 18 Alternating Dumbbell Power Snatch (50/35lbs) Max Calorie Assault Bike in remaining time. Rest 3 Minutes between AMRAP’s. B. 2×3 Minute AMRAP’s: 24/21 Calorie Row 18 Single Arm Overhead Dumbbell Lunges, Alternating (50/35lbs, 8/side) Max Calorie Row in remaining time. Post…

Details