Workout of the Day
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Warm Up:100m Farmers Carry50m OH/side DB Carry Left OH50m OH/side DB Carry Right OH100m DB Front Rack walkx2Strength/Practice:Muscle Ups -...
Warm Up:250m Row - max effort3 rounds - active mobility between roundsStrength:Snatch Complexes:Snatch DL HipTuckMuscle SnatchSnatch Balance5 setsHang...
Warm Up:9 KB Deadlifts15 KB Anchored Sit Ups21 KB Swings3 rounds for qualityStrength:Ring Dips 10x3Wall Walks 3-5x3WOD:800m Run or Row 30 Alt...
8-19Warm Up:Coaches CallStrength:Front SquatWork up to heavy set of 3WOD:5/7 Cal Assault Bike10 Med Ball Squat Jumps (20/30)5 Power Clean &...
Warm Up:Active MobilityCore Work - Coaches CallWOD:400m Run25 Wall Ball25 Pull Ups25 Burpees4 RFT
Warm Up:Wall Ball Volley BallStrength:Bench Press 5x5WOD:50-40-30-20-10KB SwingsBox Jumps
8/16Warm Up:Coaches CallPractice HSPU & Power CleansPartner WOD:30min AMRAP800m Row20 Strict Pull Ups40 Hang Power Cleans60 HSPU80 Burpees
Warm Up:1minute eachBall SlamsSlt Reverse LungeSit Upsx2Strength:10 Banded Good Mornings15 Glute/Ham Banded Raises20 Side Wall Ball Twistsx3WOD:400m...
Warm Up:Mobility and Movement for SnatchStrength:Snatch Pull x2Snatch x1OHS x15-7 setsWOD:9 Snatches15 Wall Ball21 Ring Rows4 RFT
Warm Up:Coaches CallMuscle Up Drills15 minutesStrength:Front Squat 5x5WOD:7 rounds for time:20 Walking lunge steps in as few steps as possible*Back...
Warm Up:Coaches CallStrength:DB Push Press 8x3DB Bent Over Row 8x3Max L-Sit 3 sets (rings or parallettes)WOD:400m Run20 Box Jumps15 DB Squat...
Warm Up:Ball Slam ShuffleBanded Squat JumpsKB SwingsLunge HopsRing Push Ups1 minute stations3 rounds for repsWOD:500m Row15 DB Bench Press30 Body...
Warm Up:5 Inchworms with 5 Strict Push Ups10 MB Squat Cleans15 Lateral Hops Over MB4 rounds NFTStrength:Snatch Pull 5x4Snatch Balance 5x4WOD:4 minutes...
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