Friday, Feb 7, 2020

FRIDAY 2002076, 9, 10, 11 Coach Gaela430 & 530pm Coach Gaela Workout PrepPart 1:6 Rounds – Assault Bike :10 seconds Moderate /:10 second Fast/ :10 second Sprint/:30 second Rest Part 2:20 KBS (light) 10 GM15 KBS (moderate)20 Lateral Lunges10 KBS (heavy) 20...

Thursday, Feb 6, 2020

THURSDAY 200206600 Coach Gaela, 9, 10, 11 Coach Lisa430 Coach Gaela, 530 & 630 Coach Kyle Back Squat 3×4Back Squat for load: #1: 4 reps #2: 4 reps #3: 4 reps “Double Dribble”50 Double Unders50 Alternating DB Snatch (50/35)40 Double Unders40...

Wednesday, Feb 5, 2020

WEDNESDAY 200205 OPEN GYM6-7 Coach Gaela, 9-12 Coach Brandon430-730pm Coach Gaela Skills & Drills: Pull-Ups1 x :10 sec Bar Hang1 x 10 Kip Swings1 x 5 Kip Swing + Half Pull-Up2 x 6 Kipping Pull-Up “Floored”5 Rounds for Reps (not time) Max Reps Right...

Tuesday, Feb 4, 2020

TUESDAY 2002046, 9, 10, 11 Coach Gaela430, 530 & 630 Coach Katie For Time:20 Unbroken Hang Clean* (95/65)400m Run20 Unbroken Overhead Squat*400m Run20 Unbroken Push Jerk*400m Run20 Unbroken Sumo Deadlift High Pull*400m Run20 Unbroken Thruster* *If any of the sets...

Monday, Feb 3, 2020

MONDAY 200203545, 9, 10, 11 Coach Gaela430, 530 & 630 Coach Katie Skills & Drills: 15min to work through Handstand Push-Ups/ Toes to Bar* 3 Wall Walks* :20 second hang on bar* 3 Headstands* 10 Kip swings* 3 Handstand Kick-Ups* 2×5 partner assisted toes...

Saturday, Feb 1, 2020

Saturday 2002011 round DT10 burpees2 rounds DT20 cal row3 rounds DT30 wall balls 2 rounds DT20 cal row1 round DT10 burpees 1 round Cindy 10 burpees 2 rounds Cindy20 cal row 3 rounds Cindy 30 wall balls 2 rounds Cindy20 cal row 1 round Cindy 10 burpee Compare to teamer...

Friday, Jan 31, 2020

FRIDAY 2001316, 9, 10 & noon Coach Gaela430 & 530pm Coach Katie Strength: Power Clean + Front Squat15 Minutes To Establish 1RM Power Clean + Front Squat – Start at 70-75% 1RM– Must be 2 separate movements, no squat cleans....

Thursday, Jan 30, 2020

THURSDAY 200130600, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle Test: Strict Pull-UpsAMRAP 7:Strict Pull-Ups 5 RFT200m Run10 Bar Facing Burpees (24/20)10 Sumo-Deadlift High Pull (95/65)10 Thrusters (95/65)Rest 1 Minute Between Rounds —...

Wednesday, Jan 29, 2020

WEDNESDAY 200129 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Lisa430-730pm Coach Gaela Skills & Drills: Double Unders/Triple UndersSkill: Double Unders/ Triple Unders **Skills & Drills: Double Unders/Triple Unders**A common error in the double under is letting the...

Tuesday, Jan 28, 2020

TUESDAY 2001286 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Katie Back Squat 4×3Heavy triple today. Use last week’s double as a gauge. “Triple 8”8 Rounds – Max Calorie Assault Bike:30 seconds Bike:30 seconds...

Monday, Jan 27, 2020

MONDAY 200127545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Hayley MAMBA in tribute to Kobe BryantAMRAP 18:5 RING MU 8 POWER CLEANS 185/12524 BXJ 30/24 *MU scale: 5 PU & 5 dips*PC scale: 75-80%*BXJ scale: lower height, or step ups — Source: SugarWOD...

Friday, Jan 24, 2020

FRIDAY 2001246, 9, 10 & noon Coach Gaela430 & 530pm Coach Hayley Split Jerk 7×1Split Jerk for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep For time:50 DU10 AMSU50 WB40 DU20 AMSU40 WB30 DU30 AMSU30 WB20 DU40 AMSU20 WB 10...

Thursday, Jan 23, 2020

THURSDAY 200123600 Coach Gaela, 9, 10, Noon Coach Lisa430 Coach Gaela, 530 & 630 Coach Gaela Every 2 Minutes x 6:– 5 Kip Swings– 5 Toes 2 Bar– 5 Pull Ups– 5 OHS (building each round) AMRAP 122 ROPE CLIMBS10 HANG SNATCHES 75/5525 AIR SQUATS...

Wednesday, Jan 22, 2020

WEDNESDAY 200122 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730pm Coach Gaela don’t hate me, we’re building up your enduranceFor Time :– 50 Calorie Assault Bike– 1 Mile Run/2000m row– 50 Burpees to Target Approx. 6″ from reach...

Tuesday, Jan 21, 2020

TUESDAY 2001216 Coach Gaela, 9, 10 & noon Coach Brandon430 Coach Gaela, 530 & 630 Coach Kyle GYMNASTY FOR QUALITY NOT TIME4 rounds:– 10 cal bike– 30 Plank Shoulder Taps (15 per arm)– 10 Resistance Band Y-fly (can use skinny bands or...

Monday, Jan 20, 2020

MONDAY 200120545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie HEAVY DOUBLE DAY – BSQYou have 20 min window to warm up to a heavy working weight and to hit 5 sets of 2 reps.Take adequate rest between sets. Back Squat for load:5×2 4 RFT (10 Minute...

Saturday, Jan 18, 2020

Teamer 01182020AMRAP 30 50 double unders 25 dB hang clean and jerks 15 Push Press50 double unders 20 Devils press20 Front squats 50 double unders 15 man makers25 Deadlifts — Source: SugarWOD RSS...

Friday, Jan 17, 2020

FRIDAY 2001176 Coach Gaela, 9, 10 & noon Coach Brandon430 & 530pm Coach Gaela Every 2 Minutes x 6: (12 min)– 8 Back Squat @ 50% of 1RM ***if you have issues with range of motion, try squatting to a box or WB For Time:– 20 Alt. DB Snatch...