WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees WOD: In teams of 3 (30:00) 150 KTE 150 kettlebell swings (24/16) 150 push-ups 150 wall balls (20/15) 300 Double Unders 800m Run 150 squat 100 pull-ups 65 Burpee box jump overs (24/20”) (in waterfall
Why should I work on my strength? This is a question that I have answered many times over the years, and I have always given the same answer: “No one ever said they didn’t want to be stronger. “ Strength is a very broad term that gets used loosely around the gym. It comes
WARM-UP: 3:00 row 3:00 banded monster walks (:45 each direction) 3:00 piriformis stretch on box (:90 each side) SKILL: For Time: 500m Row 100 Double Unders 20 Cal on Bike WOD: 4 RFT (15:00) 200m Run 10 Push Press (135/105) 10 OHSQ Cash-Out: 25 Sit-ups 25 V-ups 25 Hollow Rocks
WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: PP+PJ (5+7) Build to a heavy weight of the complex then: 3 x complex at 80% WOD: 10 Min AMRAP: 10 TTB 10 FSQ (135/95) 10 Hang Power Cleans Rest 3:00 800m Run For Time
WARM-UP: 200m Run 1 set fence drills 3x 10 Toy Soldiers (total) 10 air squats 30s bar hang 30s handstand hold or plank hold SKILL: 14:00 to build up: Snatch + OHSQ + Hang Snatch + OHSQ WOD: 14min EMOM Odd: 7 Deadlift @ 70% or (275/185) Even: 15-18 WBS (20/15)
WARM-UP: 400m run Plyos Group Stretch inside WOD: 5 Rounds: 15 Cal Row 12 Ring Rows 9 Slam Balls (30/20) 6 HSPU 3 Squat Clean Thruster (115/95) (1:00 rest at the end of each round)
WARM-UP: 3X 200m Run/Row 20 Walking lunges :30 Lunge to instep hold (each side) :30 Couch stretch 5 Strict pull-up SKILL: For time: 800M Run 100 Double unders Burpee broad jump length of the gym WOD: Partner Deck of Death 20min Cap P1 flips card and performs work while P2 rests Diamonds: air squats Clubs:
We are closed today to celebrate the holiday with our families! We will return to normal tomorrow (8 a.m. and 9 a.m. class). Want a workout to do at home? Invite your family and friends to join you for one of these workouts: AMRAP 20 20 Walking lunges 20 Sit-ups 20 Push-ups 20 Squats 21-15-9
Christmas Eve hours: 8 a.m. and 9 a.m. ONLY Come early. We will promptly start on time! WARM-UP: 2X: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box jumps 5 Clapping push-ups WOD: 12 Days of Christmas (35:00) 1: Cluster (135/95) 2: Burpee over bar 3: Clapping push-ups 4: Push Press 5: TTB
Most of us expect to gain a few unsightly pounds of adipose over the holidays. Tis the season, right? While I am all for indulging in your Auntie’s pumpkin pie or Abuela’s tamales, it doesn’t HAVE to mean weight gain. You can be smart about it and maintain all of your hard work throughout the
8842 Broadway St.
San Antonio, Texas 78217
