People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…
Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!
We offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!
DATE – Friday October 31st
Happy Halloween and Happy Birthday to Coach Timmy!!
Warm-up: 10 reps each:
Leg swing (each leg / each direction)
Hollow Rock (x 20)
Mountain climbers (10/side)
Single leg lift + straight leg drop across the body (low back stretch)
Double leg lift + back roll + straddle stretch
Banded good mornings (x 15-20)
Mobility: Hamstring stretch lying on back w/ band
WOD A) Build quickly to a heavy 5RM ‘touch and go’ deadlift (16 min)
Then at 18, and 20 min on the clock perform 2 more perfect sets at 90% of the 5 RM achieved.
– Go heavy but make form and mechanics your first priority.
– Perform as t’n’g reps but no bouncing off the floor. Control the bar all the way to down.
WOD B) Halloween / Coach Tim’s Birthday WOD:
In teams of 2, complete for time:
8 rounds of: (alternate complete rounds – 4 each)
10 x Hang Power cleans (Adv: 165/110, Int: 135/95, Beg: 95/65 or less)
31 x Air squats
23 x Dumbbell man makers (one for every glorious year of young Timmy’s life!)
(One person working at a time, break the up as you like.)
1 Man maker = push up on dumbbells, row R, push-up, row L, squat clean thruster