Today

12/11/17 

Warm Up: 

Active Mobility 

2 Rounds 

15 Kneeling Banded Hip Ext 

Banded Side Steps (1 Lap each direction) 

1 Lap Skiers Jump Lunges 

Strength: 

5 Sets 

3 Power Cleans 

*1 sec pause below knee and in receiving position 

WOD: 

6 Rounds 

2 Mins Work - 1 Min Rest 

50 DU 

20 Sit-Ups 

AMRAP Wall Balls w/ Time Remaining 

12/09/2017

Warm Up: Shoulder Mobility Hollow Lat Pull-Downs Scap Push/Pull Ups Burgener Warm Up WOD: In Partners 10 RFT...

12/08/2017

Warm Up: High Knees, Butt Kicks, Broad Jumps Inchworms to Side Plank Reach, Tin Soldiers Deadbugs Strength: 4 Sets 7...

12/07/2017

Warm Up: 400 m Run Ankle Mobility/KB Calf Smash Cone Drills Skill: Pistols (add weight if ROM/balance is good) Rope...

12/06/2017

Warm Up: Coaches Call Partner MB Drills Shoulder Stability Drills Skill: Kipping Ring Dips Kipping HSPU WOD: 12 min...

12/05/2017

Warm Up: Active Mobility Bosu Squat/Balance Drills Strength: Back Squat 5-3-4-2-3-1 *30 sec Hollow Rock Btwn...

12/04/2017

Warm Up: Active Mobility Core Activation Drills Strength: 5 Sets 10 See-Saw DB Bench Press 5-10 Strict Hanging Leg...

12/02/2017

Warm Up: Coaches Call WOD: "Loredo" 6 RFT 24 Air Squats 24 Push-Ups 24 Lunges 400 m Run 35 min Cap 

12/01/2017

Warm Up: Active Mobility Shoulder Stability Drills Hollow/Arch Snaps and Rocks Skill: Ring Inversions Skin the...

11/30/2017

Warm Up: Jog Block Ladder Drills Bird Dogs Dead Bugs Fire Hydrants Strength: 1 min Stations, 3 Rounds w/ 1 min Rest...

11/29/2017

Warm Up: Active Mobility Junk Yard Dog Burgener Warm Up Strength: 4x4 Snatch Pull 2x4 Snatch Balance WOD: 15...

11/28/2017

Warm Up: PVC Mobility Man Overboard w/ Bike *Ball Slams *Rope Waves *Opposite Knee/Elbow Plank Tuck *Sprawls *Split...

11/27/2017

11/27/17 Warm Up: Active mobility WOD: 50-40-30-20-10 Wall Ball Box or Bench Dips 300m Row after each set 

11/25/2017

11/25/17 Warm Up: Partner 100m Walking Lunges share MB 50 Partner Wall Ball WOD: Partner Chipper For Time 50 DB...

 

Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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