WARM-UP: 2 x Fence drills 5:00 Shoulder stretch SKILL: 5 X 5 Weighted push-up WOD: 3 Rounds, with a partner 20- Synchro Burpees 300m Row (shared) 3 Rounds 20 T2R (10 ea.) 400m Run (shared) 3 Rounds 10 Alternating Slamballs (30/20) 50 ‘ Med Ball Walking Lunges (each)
WARM-UP: Plyos Stretching SKILL: 3×10 1 Legged KB Deadlift (10 per side) WOD: For Time: 400m Run 30 Hang Power Snatch (95/65) 400m Run 30 OHSQ 400m Run 30 Thrusters 400m Run 30 Sumo DL High Pull
WARM-UP: PVC: Pass thru Fig 8 Good Mornings Thrusters Push Press Push Jerk Split Jerk SKILL: 15 Min to build to a max complex of: Push Press + Push Jerk + Split Jerk WOD: 12 min AMRAP 20 WBS (20/14) 15/12 Cal Row 10 Burpees over 12” box
WARM-UP: :30 Drills Squat hold Squats Lunge to instep R Lunge to instep L Bar Hang/K2H SLSU SKILL: Shoulder Stretching/Mobility WOD: Partner WOD: 20 Alternating Rounds of: 7 TTB 7 FSQ (135/95) THEN… 1200 M Run (alternating 200 M Runs)
WARM-UP: 2x’s: Shuttle Run 10 KBS (5 russian/5 american) 10 KB SDHP Empty BB warm-up SKILL: Every :30 for 6:00: Perform 2 DL WOD: For Time: 30 KBS (32/24) 30 Box Jumps (24/20) 90 DU’s 20 KBS 20 Box Jumps 60 DU’s 10 KBS 10 Box Jumps 30 DU’s
WARM-UP: PVC: Pass Throughs Fig 8 Good Morning Hamstring Stretch SKILL: Shoulder Press: 10-8-6-4-2 WOD: Teams of 3: 4 Rounds Each: 1 CTC Sled Push each person (180/120) 400 M Run
WARM-UP: 400m Run Plyos 2 Rounds: 6 Burpee Broad Jump 10 Sit-ups 12 WBS 12 Ring Row WOD: “Fight Gone Bad-ish” 3 Rounds, 1:00 Per Station Back Squat (95/65) Pull Ups Power Cleans Sit-ups Calories on Bike (1:00 rest)
We are closed today and will return to our normal schedule tomorrow, January 2nd.
We will be closed tomorrow, January 1st! See you all back Monday, January 2nd to kick off the new year right. WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees WOD: In teams of 3
WARM-UP: :30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left SKILL: Super set X 4 (10:00) Weighted plank hold (:45-:60) Ring support hold (:30) (rest :60) WOD: “Nancy” 5 Rounds 400m Run 15 OHS (95/65)
8842 Broadway St.
San Antonio, Texas 78217
