WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 push ups SKILL: Every :15 for 5:00 perform 1 FSQ until failure (115/75) *Bar stays in Front Rack (rest 3:00) Every :15 for 5:00 Perform 1 Shoulder Press until failure (75/55) *Bar stays overhead WOD: “AMY” 3 Rounds:
WARM-UP: 200 M Run 2x’s 16 lunges 10 Air Squats holding #15/10 out in front SKILL: 4 Super Sets of: 10 Russian Ham curls 6 Shin to feet jump (rest 1:00) WOD: 3 Rounds :40 Max Effort :20 Walking Rest Bike for Cal Box Jump Overs (24/20”) V-Ups REST
WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats WOD: Every 2:00 for 14:00 5 Backsquats 7 Ring pushups 9 KBS (32/24kg) CASH OUT: Cash-Out Work (12:00) 3 Rounds: :30 Work / :10 Transition Couch Stretch Right Couch Stretch Left Piriformis Box Stretch Right Piriformis Box
WARM-UP: 400m Run Plyos SKILL: Muscle up Drills (12:00) 3 x 8 of either drill *rest 1-2:00 between sets 1. Ring Row to Pull Through + Ring Dip 2. Box Drill WOD: For Time: 15-12-9 Deadlifts (275/185) Burpees over the bar 5 Muscle ups
WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 Squats w/ red bands :30 Bar hang 10 Pass Throughs 15 OHSQ w/ red bands SKILL: With Barbell: 20 SnatchBalances 20 Tall Snatches 20 Hip Snatches WOD: 18:00 AMRAP 1 Rope Climbs 2 OHSQ (135/95) 1 Rope Climbs 4 OHSQ 1
WARM-UP: 3 Rounds: 200m Run 15 Squats 10 Abmat Situps 10 Pushups WOD: 30:00 AMRAP 400m Run 40′ Overhead Walking Lunges Out (45/25) 15 Slam Ball over the Shoulder (30/20) 20 Burpees 40′ Overhead Walking Lunges Back (45/25)
WARM-UP: 1 Shuttle Run 10 Squats 10 Push ups 1 Shuttle run 10 PVC thrusters 10 Burpees SKILL: Every 90 Sec- 3 Thruster form the ground for 6 sets WOD: TEAMS of 2 1200m Row 80 KB swings (24/16kg) 60 Sit ups 40 FSQ (115/75) 20 burpees 40 FSQ 60 Sit ups 80 KB swings
WARM-UP: Shuttle Run Light weight KB X2 10 Gob squats 10 Russian swings 10 American swings SKILL: Core Blast!! – after WOD 6 Rounds (:15 rest between) Complete 10 Supermans, then hold plank for remainder of min. WOD: 5 Min AMRAP: 6 STO (135/95) 6 Pull ups REST 3 MIN 5 Min AMRAP: 6 Power
Last day to RSVP to our holiday party is Friday the 2nd at 12:00pm! Click here to RSVP for you and your significant other/family. WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees SKILL: Foam roll and quad smash with barbell WOD: 25 min
8842 Broadway St.
San Antonio, Texas 78217
