Warm-Up: 3 Rounds Of: 20 Jumping Jacks 20 Seal Jumps 20 Wall-Squats 200m Run Strength: 3 Rounds of 10: Barbell Weighted Step-Ups (20″-115/75) WOD: With A Partner You Must Complete The Following Chipper: **Both partners are sharing the number of reps, one athlete works only while their partner holds the required position. Once the partner
Warm-Up: 3x 200m Row 15 Air Squats 15 PVC Good Mornings 15 Scorpions 15 Iron Crosses Strength: For 10 Minutes: On Every Even Minute: 10 Back Squats (185/125) On Every Odd Minute: 10 Box Jumps (30″/24″) WOD: 10 Minute AMRAP OF: 3 Squat Cleans @ 135/95 (185/115) 5 Bar Over Burpees 15 Sit-ups (7 GHD
Just wanted to inform those of you who are competing in our weekend Summer Series Competition that the events for Week 2 have been posted! Click HERE to check out the workouts. More details will be released Saturday morning… If you didn’t get a chance to compete last weekend but are interested, please email Coach Nick
Warm-Up: Agility Ladder Mobility: 4 Minutes Of Each: Foam Roll Banded Hamstring Banded Shoulder Stretch WOD: 21-15-9 400m Run Push-Press (115/75) Ring Dips **400m Run is preformed at the end of each round**
Warm-Up: 200m Run Plyos Endurance: **In Teams Of Three: 2500m Row One partner rows, one partner completes 30 walking lunges, and one partner does thrusters (45/35) WOD: 15 Minute AMRAP of: 30 Double Unders 15 Toe-To-Bars 10 Power Cleans (135/95)
8842 Broadway St.
San Antonio, Texas 78217
