WOD - 2/1/16


Skill: Muscle-ups

Strength: Every 2 minutes for 10 min.: 2 Position Snatch (perform a snatch from each: high hang position and 2” below the knee) sets 1-2: 75%, sets 3-4: 80%, set 5: 85%

WOD: Partners 12 min. AMRAP

  • 3 MUs

  • 6 C2B Pull-ups

  • 9 T2B

Post Workout: 3 Rounds

  • 10 MB Pike ups

  • 15 MB Hamstring curls

Challenge of the Week: Work on a minimum of 4 Mobility WOD drills for thoracic spine and hips.

*Post score to whiteboard

Pull-up Program

Pull-ups are a very functional movement that everyone can improve on when training them consistently.  This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a 3 times a week, and will be done on your own time. Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit.  Please let us know if you have any questions!

Day 1:  

  • 3x max strict pull-up attempts

  • 3x10 scapular pull-ups

  • 3x15 band face pulls

  • 3x5 bat wing holds (hold at top for 5 seconds)

ANNOUNCEMENT: Starting Friday, October 16th, we will do SWIM WODs EVERY OTHER Friday since the bubble will be going on! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

Performance Nutrition Program

Today is the start of week 4! If you have any questions, contact us.

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program, it is time for you to take on the challenge to kickstart the new year. Be rewarded by great prizes, but most importantly, you will look and feel amazing, improve your training performance, decrease your body fat composition, and improve your energy levels!  

For more information, check out the flyer.

Without challenge, there is no change.

Live Better - Feel Better - Perform Better