Standard Class:
Tuesday
3:10-3:25- Wam-up/running instruction
3:30-3:45-WOD: Open 19.3
For time: View full article »
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Marathoner Training:
Sunday
Run 75 minutes @ 13.1 pace
Monday
WOD: “Fight Gone Bad”
3 Rounds 1min @ each station
Wall ball shots (20/14)
SDHP (75)
Box jumps (20)
Push Press (75)
Row (cal.) View full article »
Standard Class:
Tuesday
3:10-3:20- Wam-up
3:20-3:25- Handstand practice
3:35-3:50-WOD: 12 min AMRAP
3 pull-ups
6 push-ups
9 squats
3:50-4:00- shoulder accessory exercises
3:55-4:05- Shoulder Mobility View full article »
Marathon Training:
Sunday
Run 60 minutes for distance
Monday
3 RFT
400m run
10 deadlifts @ 70% of 3 RM
20 med ball Russian twists (20/14) (L+R=1)
*15 min cap View full article »
Standard Class:
Tuesday
3:10-3:20- Warm-up
3:20-3:25- Double-under practice
3:30-3:50-WOD: 3 rounds View full article »
Marathon Training
Monday
“Jackie”
1000m row
50 thrusters (45/30)
30 pull-ups View full article »