Author Archives: Mike

Fit Test 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

Spealler Warm Up then 3 Rds 10 Jumping Sqts 10 Push Ups 10 Slam Balls (25/15) then WOD: 3 Rounds 5 Push Jerks (180/130) 25 DU

Warmup-1: Spealler Warmup Warmup-2: 3 Rounds 10 Jumping Squats 10 Push Ups 5 Ab Wheels Standing / 10 Ab Wheels from knees Skills Reviewed between classes: Push ups Walking Lunges Pull Ups Double Unders OHS Well done today! Coach Mike

Mechanics -> Consistancy -> Intensity This is the progression we follow and we never mix it up.  The Mechanics must be Consistant before increasing Intensity.  If the Movement is not Consistant then we reduce the intensity and correct the Mechanics. … Continue reading →

Congratulations to all the personal gains made today!  Folks like Dan nailing those double unders!!  Well done!