WOD

WODs – 7.16.18 to 7.23.18

MONDAY Single Leg Romanain Deadlift: 4 x 6/6 at the same weight, rest 45s between legs AMRAP 20 as a team of 2: Row Max Meters Must switch every 2 minutes. Before every row, complete 5 Burpees over the rower TUESDAY DB Strict Press 3 x 6 per arm at 100% your 10rm from...

WODs – 7.9.18 to 7.15.18

MONDAY Establish a 10RM 1 arm high pull per arm in 3 sets or less. RECORD THIS NUMBER! EMOM x 18 1: 10 Cal Row 2: 10 Burpees 3: 100m Run TUESDAY Build to heaviest 1.1 Snatch in 12 minutes, then complete 3 more sets at 90%. 15-12-9-6 Overhead Squat 115/75 Russian Swing...

WODs – 7.2.18 to 7.8.18

JULY 4th - ONLY 8AM and 9:30AM CLASSES! Monday Handstand Walking 45:15 x 4 Row for Cals Toes to Bar DB Strict Press 35/20 Double-Unders Rest Tuesday Deadlift: 12 Minutes to Heavy 3, no bouncing, reset every rep. Complete 2 more sets of 3 at 90% of heavy. 4 Rds: 400m...

WODs – 6.18.18 to 6.24.18

MONDAY 6 rounds with a partner: 400m run Max meters on rower *one person running at a time *Score is time and meters rowed 4 rounds: L-Hold x 15s Curl-Ups x 10 with 5s hold at top 10 Push-Up T's TUESDAY Slight incline BB Bench - 12 minutes to build to heavy 6, then 3...

WODs – 6.11.18 to 6.17.18

MONDAY 4 rds: 50 DUs 20/14 Cal Row 50 DUs Rest 4 Minutes between rounds. 3 - 4 rounds not for time: Max Stretch Push-Ups on KBs 15/15 Bent Over DB Row TUESDAY Power Snatch- 3 x 5 @70-75% Karabell 10 Rounds: 3 Power Snatches 145/95 15 Wallballs 20/14 WEDNESDAY 2 min...

WODs – 6.4.18 to 6.10.18

SOAR WARS IS THIS SATURDAY!  STILL TIME TO SIGN-UP!  GO HERE! Monday Ring Dips - 1RM Superset x 3 Bentover Row x 12 Band Pull-Aparts x 30 Tabata: Strict Pull-Up Push Press 75/55 Jump Lunge Sit-Up *Complete 8 intervals of each movement before moving on. Low Score...

WODs – 5.28.18 to 6.3.18

FREE FIX YOUR OVERHEAD SEMINAR ON SATURDAY, JUNE 2ND FROM 10AM - 11AM.  Do you struggle to get your arms overhead, really overhead, not out in front? Does your lower back hurt or get tight when we press overhead a lot? Are overhead carries or barbell holds a nightmare...

WODs – 5.21.18 to 5.27.18

SOAR will be closed on Sunday, May 27th. FREE Knee Pain Seminar on Saturday, May 26th from 10am - 11am. Having achy knees everytime we squat, jump or run is not normal. Let's figure out the problem and learn how to fix it. Should you be squatting below parallel right...

WODs – 5.14.18 to 5.21.18

Free Fix Your Front Rack Seminar -  Thursday, May 17th from 6:30pm - 7:30pm Do your wrists hurt everytime we front squat or do cleans? Thrusters a nightmare? Do you not have pain but know your front rack position is garbage? This seminar is for you. We are going to...

WODs – 4.30.18 to 5.6.18

MONDAY Build to a 1RM double overhand deadlift Max reps at 80% your max deadlift with double overhand grip with a slower down faster up tempo Max Back Squats at 80% of the max rep deadlift weight at a slower down faster up tempo AMRAP 10 Min: 100m Overhead Carry***...

WODs – 4.23.18 to 4.29.18

MONDAY Front Rack Box step-Ups 2 x max reps at 10RM, rest 1 minute between legs EMOM x 14: Odd: 14/10 Cal Row Even: 30s max Air Squats 8-10 Minutes for Quality Standing Straight Leg Raise x 10s/leg L-Hold x 20sec Lemon Squeeze x 10 Couch Stretch x 20s/side TUESDAY...

WODs – 4.16.18 – 4.22.18

MONDAY As a superset: Sumo DL WU: 4 x 4 Work Sets: 4x2 NO REST DB RDL WU: 4 x 4 Work sets: 4 x 8 Rest 90seconds 60sec on, 120sec off x 6 10 Thrusters 50/35 Row max Cals 2 Rounds – Rest as little as possible Front Plank on Elbows x 60 Seconds Side Plank with Leg...

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