PAST   WODS   &   NEWS

January 30, 2019

Due to drop in temp and windchill we will be closing the gym in the morning and making a decision for the remainder of class schedules at 12pm. We will make sure to keep everyone informed ASAP and will be posting on Facebook, Instagram, Email, and Mindbody Scheduler on...

January 30, 2019

***ABSOLUTE PERFORMANCE WILL BE CLOSED TOMORROW 1/30/19 Due to Weather! All Classes will resume Thursday 1/31, Sorry for any inconvenience and check out the SNOW DAY WOD Below 

you don't have to miss your workout just because the weather is bad out!!!

Mob: Eat healthy an...

January 29, 2019

Mob: Fill Out Habit Tracker =)

(Elmo or cookie Monster?)

2 rounds:

Supinated Grip Ring Row x10

Band Up Spread x10

Row 250m  

Band Tri Ext x15

Skill:  Ring Gymnastics Skill

3 sets

Ring Support x20-30s

Hollow Body Rocks x30s

Ring Kips x8-10

6m EMOM

Min 1: FG C2Rings/Ring Pullups x3

Mi...

January 28, 2019

Mob: Fill out Habit Tracker =) SB Feet/Calves x2m + Ankle Walks x50y ea (How many meals did you eat yesterday?)

Dynamic W/U x7m

Skill: Snatch Tech

1x5 PVC Oly W/U*

1x5 BB Oly W/U*

*include snatch balance

2x1 PS + 1 HSS + 1 OHD Squat (40%, 50%, 60%)

4x1 PS + 1HSS + 1 OHD Squat...

January 25, 2019

Mob: Fill Out Habit Tracker =) Corrective Sheet x10m   (Theme Park or Water Park?)

Skill: OHD Skill

(Strict, PP, PJ, SJ)  

1x5 PVC W/U

1x5 BB W/U

2x W/U Sets (40%, 50%)

EMOM x5m

Strict, PP, PJ, SJ @ 55-60%

WOD: For Time (Partner WOD)

100 Cal Bike

75 DB PP (50/35)

25 C2B + Ri...

January 25, 2019

Mob: Fill Out Habit Tracker =)

BB Rollout Feet/Calves x2m + Ankle Walks x50y (What is currently your favorite song? Or the first one that pops into your head?)

Dynamic W/U x7m

Skill: Clean Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x1 PC + 1 SC (40%, 50%, 60%)

4x1 PC + 1 SC @ 70-80...

January 24, 2019

Mob: Fill Out Habit Tracker =)

SB Pecs/Infras x2m  (Ninjas or Pirates?)

2 rounds:

MB Cleans x10

HB/SPM/HBR x10e

Row 20/18 Cal Row  

Skill: HSPU Tech  

3 sets

Pike Walk x5 (on last rep perform 5e side shoulder taps)

Hollow Hold x20s

Superman Arch Holdx20s

EMOM x5m

3-5 Strict HSPU (...

January 23, 2019

Mob: Fill Out Habit Tracker=) Softball Pecs/Infras x2m (How much water did you drink yesterday?)

2 rounds:

Band Tri Ext x15

Band Facepulls x15

Box Jumps x5

Skill:  Rope Climb Tech

3 sets

30s Knee Raises

20-30s Rope Foot Holds  or 3x seated footwork

30s Banded Bicep Curls

4 sets...

January 22, 2019

Mob: Fill Out Habit Tracker =) Corrective Sheet x10m (IOS or ANDROID?)

Skill: Power Snatch Skill

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x1 PS W/U (40%, 50%, 60%)

9m EMOM:

1 PS Ascending (65%, 70%, 75%, 80%, 85%, 90%, 3x@by feel)

Strength: DE Back Squat

6x3 @ 60% (Alt Box/Free)*

*Partn...

January 20, 2019

Mob: Fill out Habit Tracker =) FR Lats/Upper Back x2m (What did you do in all the snow over the weekend?)

2 Rounds:

KB Arm Bar x8e

Band Spreads x20

Pushup +Inchworm x5

KB Leg Lower x5e

Skill: Strict RMU Skill

4 sets

Alt BW V-Ups x5e + 2 Leg V-Ups x5

Strict BW Ring Transitions x...

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