By

Kyle Hanigosky
July 14, 2019 Rest Day. Get out and enjoy your day. REMINDER: Below is the schedule for the week. Coach Kyle is out of town so there is limited morning classes this week.  Be sure to plan accordingly.  Have a GREAT WEEK!!!
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July 13, 2019 Team WOD In teams of 3-4 complete the following: 5,000m Row (one person always rowing) …while other team members are completing: 120 Double Unders 100 Wall Balls (20/14) 80 Pull ups 60 Alternating Dumbbell Snatches (50/35) 40 Burpee Box Jump Overs (24″/20″) 60 Alternating Dumbbell Clean & Press (50/35) 80 Calorie Assault...
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July 12, 2019 Strength: Deadlift A. In 7:00: Establish a Heavy Single Deadlift B. EMOM x 5: 3 Deadlifts @ 70-75% of Part A Metcon: 50-40-30-20-10 of: Barbell Curls (45/35) 10-20-30-40-50 of: Kettlebell Swings (53/35) This is the first time I have ever programmed Barbell Curls in a WOD, so you all better get that...
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July 11, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Liam Nevins. Metcon: HERO WOD – “Liam” (Partner Style) In teams of 2 complete the following: 800m Run with plate (45/35) (Run together) 100 Toes-to-Bar 50...
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July 10, 2019 Strength: Push & Pull 3 sets of: 20 Alternating Single Arm Dumbbell Strict Press 20 Supine Barbell Rows 20 Banded Pull Aparts Rest as needed between sets. Metcon: 4 Rounds for time: 4 Power Cleans (205/135) 5 Muscle ups (Rings) 6 Deficit Handstand Push ups (5″/3″) *Scaled options: Muscle up = A....
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July 9, 2019 Metcon: 18 minute AMRAP 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Core/Midline: Accumulate a 5:00 Hollow Hold
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July 8, 2019 Strength: Front Squat Every 2:30 x 5 sets: 3 Front Squats *Build to a Heavy 3-Rep over the five sets. (Rx+: Take weight from floor) Metcon: (For time) 100 Box Jump Overs (24″/20″) *Starting with and at the top of each minute, complete 5 Hand-Release Push ups.
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