Longer Wednesday

Wednesday, June 13

Latest blog post regarding training sprinting athletes

WOD: 30 min amrap, 500m row/ski/1000m bike(concept 2 bike) , 5 p bar shoot thrus(dip + Push up, scaled no dip or push up) 7 back squats 185/135

Gymnastic Prep: 3 rounds NFT 10 pistols( scale accordingly) , 3 forward rolls (use mats), 10 kipping swings

Recovery: 50 lateral lunges each leg


Wednesday, March 14

WOD: 5 rounds, 20 russian swings, 100 singles or 50 D/U’s

Gymnastic Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit (or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Accessory: 100 lunge steps (unweighted)

Recovery: Foam Roll

Gymnastic Conditioning

Friday, December 29

Reminder on Sunday, December 31 we will be getting together at 12:00(noon) and rowing/skiing/running a marathon. Teams of at least 4. Friends/family/etc are welcome.

WOD: 15 min amrap: 10 shoulder taps(upside down, or 20Ft handstand walk, or if no upside down work - 10 seated z press with db or kb), 15 burpees 30 single-leg squats, alternating

Strength: Work up to 1 Rep max bench press(any grip) if you have done this fairly recently then use a speciality bar - swiss bar/football bar/buffalo bar and get a max on one of those

Reocovery: 30 V-Ups

Bench Press: Bench Press

Tabata Wednesday

Wednesday, December 23

Please change shoes before coming in and training. Everyone appreciates a nice clean training floor.


WOD: Tabata Wall ball, Tabata bike for calories, Tabata sit up (no rest between sets, can start in any order) Results are total reps like: 50/100/45

Strength: 3x30 deficit barbell deadlifts @ 30% of 1 RM deadlift

Accessory: 3 rounds, of 6 wind shield wipers, 6 shoot thrus, 6 single leg squats(scale with a box)

Recovery: Foam Roll