Contact Us: ( 316 ) 644-6917
WOD

Jan 5th, 2017

Comments: 0
Read More

Friday, January 6

Friday, January 6 Warm Up: Coach’s Choice Strength: Cleans 5 x 2 @ 70% WOD: ‘Elizabeth’ 21-15-9 Cleans (135/95) Ring Dips Extra: Stretch out and enjoy your weekend!  

Jan 4th, 2017

Comments: 0
Read More

Thursday, January 5

Thursday, January 5 Warm Up:           Coach’s Choice Strength:             Front Squats 5 x 3 @ 60-65% (2 second pause in the bottom) WOD:                    ‘Annie’ 50-40-30-20-10 Double Unders Sit-Ups Cool Down:         Tabata  ‘Heels over paralletes’

Jan 3rd, 2017

Comments: 0
Read More

Wednesday, January 4

Wednesday, January 4 Warm Up:           Coach’s Choice Strength:             Jerks 3-3-2-2-1 Work up in weight from 60% WOD:                    3 RFT 250 m Row 20 Push Press (115/75) (RX+ 135/95) 20 Pushup Burpees Cool Down:        2 RNFT 10 GHD Sit Ups 10 Hip Extensions

Jan 2nd, 2017

Comments: 0
Read More

Tuesday, January 3

Tuesday, January 3 Warm Up: We will be abusing legs today, so warm up hips. (10 minutes) Suggestion: Relay with duck walk, crab walk, bear crawl, broad jump Strength: BACK SQUAT wave sets start at 55% (20 minutes) 5/3/1     (Add weight between sets (~5%), rest after 5/3/1 complete) 5/3/1     (Start where you did your last […]

Jan 1st, 2017

Comments: 0
Read More

Monday, January 2

Monday, January 2 Warm Up: Coach’s Choice PLUS Burgener’s Warm up (15 minutes) Strength: EMOM 10 (5 minutes to warm up to 75% PS) 2 Power Snatch (70-75%) 3 Overhead Squats WOD:    6 AMRAP 15 Slam Balls (20/15) 10 Sit Ups 5 Chest to Bar Pull Ups REST 2:00 4 AMRAP 15 Slam Balls […]

Dec 29th, 2016

Comments: 0
Read More

Friday, December 30

Friday, December 30 Warm Up: Coach’s Choice Skill: Muscle Up Reveiw WOD: 5 RFT 10 Burpees 5 Handstand Push ups 3 Muscle Ups 1 Rope Climb

Dec 28th, 2016

Comments: 0
Read More

Thursday, December 29

Thursday, December 29 Warm Up: Coach’s Choice Strength: Clean & Jerk Review Warm Up to weight for WOD WOD: EMOM 14 EVEN: 3 Clean & Jerks then max effort double unders ODD: REST

Dec 27th, 2016

Comments: 0
Read More

Wednesday, December 28

Wednesday, December 28 Warm Up: Coach’s Choice Skill: Handstand Work WOD: 16 AMRAP 10 Wall Balls (20/14) 10 Box Jumps (24/20) 10 Sit Ups 10 Push Ups

Dec 26th, 2016

Comments: 0
Read More

Tuesday, December 27

Tuesday, December 27 Warm Up: Coach’s Choice Strength: Back Squats 5 x 3 @ 70% WOD: FRAN Extra: TABATA: Scissor Kicks, Flutter Kicks

Dec 25th, 2016

Comments: 0
Read More

Monday, December 26

Monday, December 26 Warm Up: Coach’s Choice Strength: Snatch 3-3-2-2-1 Start at 50-55% and work up to a heavy single WOD: 12 AMRAP 1000m Row Buy in THEN: 10 Kettlebell Snatch (1.5/1) *Scale as needed to keep good form! 10 Kettlebell Swings (1.5/1) 10 Goblet Squats (1.5/1) Extra: 3 RNFT 5 5-second negative dips 5 […]