1/31…”Body weight Bonanza”

1/30..WOD

Warm up:TC

Skill/Strength:

Front Squats

  • 5 @ 65% of 1 RM
  • 5 @ 75% of 1RM
  • AMRAP @ 85% of 1RM

WOD:

W1:

For time:

  • Row 1K ( This is an all-out row)
W2:

4 Rounds

  • 50 DU
  • 20 Air squats

Every time you mess up or stop during DU you have 5 Pull-ups. Do the pull-ups at the end.

 

 

 

 

 

1/28…Snatchtastic!!!!!!

Warm up:

3 Rnd:
20 sec situps
20 sec pushups
20 sec air squats

MOB: hip extension, and shoulder ROM

Burgner

Skill/Strength:

  • Squat snatch mechanics
  • 10-15 Mins to build up to weight for WOD

WOD:

16 MINS EMOM

  • ODD# – 3 Squat snatches @ 70-75% of 1RM (Scale: Power snatch to OHS)
  • EVEN#- 10 Burpees

Posers’ Welcome

Good news!!!! Yoga is back at Cadre! Starting Saturday, February 2nd, we will be hosting Yoga from 10:45 until 12:00. We are excited to offer an enthusiastic trio of committed instructors that will take your Yoga skills to “a whole nutha level!” There are a few ways to pay for classes. Previously purchased Yoga punch cards will be honored. Athletes also have a choice of paying $30.00 for 4 sessions/month or $10.00 drop in per session.

So come in, get centered and work on that fluid flexibility. Your body will thank you for it!

1/26…WOD..” 4 for the heros” & a little extra

Warm up:TC

WOD:

“4 for the hero’s”

4 Min AMRAP

  • 10 Push-ups
  • 10 Air squats

Rest 2 MINS

For time (INDIVIDUALLY)

  • Row 250 (GROUP A)
  • 20 Wall Balls 20/14
  • 25 AB MAT sit ups
  • 20 Lunges with plate overhead 25/10
  • 30 Pull-ups
  • 20 Lunges with plate overhead 25/10
  • 25 Box hops 24/20
  • 20 Mountain climbers (20 Each leg)
  • 75 DU (GROUP B)

Group A starts at top works down through the chipper. Group B starts a Bottom of chipper and work up the chipper. You Choose

 

1/24…WOD

Warm up:TC

Skill/Strength:

  • 6×1 Rope Climbs with 30 Sec Plank Hold after each Climb

WOD:

TABATA (4 MINS)–20 secs on 10 Secs Off

  • Rowing

Rest 2 MIN

Alternating TABATA (4MINS)–20 Secs on 10 Secs off

  • Air squats
  • AB Mat sit ups

Rest 2 Min

4 Min AMRAP

  • 10 Lunges holding plate 45/25
  • 5 Plate Get ups with plate 45/25

 

 

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