• Warm Up:
  • Coaches Call - prep for deadlift 
  • Strength:
  • 6-10 Deadlift (65-70%)
  • 4 sets - go up as form allows
  • ** follow each set with a 60 second plank - 2 are side planks 30/30
  • WOD:
  • 30-20-10 - cal row
  • 15-12-9 DB Deadlifts
  • 12-9-6 DB hang Power Cleans
  • 9-6-3 (per side) See Saw Press



Warm Up:Active MobilitySquat TherapyStrength:1 RM Back SquatWOD:12min alt EMOM1.  5 Squat Snatches2.  5 Pull Ups, 10 lateral Hops over Bar,...


Warm Up:Wall Ball Volley BallWOD 1: "Alberto"3 RFT5 HSPU12/15 Cal Rowertime cap 8 minutesWOD 2: "Albertos Revenge" on the 10:00:3RFT10 Double DB Hang...


Warm Up:Coaches CallStrength:V-ups with 15 sec Hollow Hold as a group 10-9-8..1Barbell Bent Over Row & DB RDL's 10-9-8...1WOD:200m RunLap...


Warm Up:300m Row1 min HS Hold1 min Wall Sit1 min Bar Hangx3WOD:10 Floor Press20 Renegade Rows20 See Saw Squats10 Ground to OH20min AMRAP


Warm Up:12 MB Deadlfits9 MB Cleans 6 Split Jerks6 min EMOMStrength:Power Clean + Hang Clean Squat6 setsWOD:12 Deadlfits9 Power Cleans6 Split...


Warm Up:Mobilize  - coaches CallStrength:GHD Sit UpsStrict Toes to RingsPractice technique, work a few setsWOD:800m Run 50 Sit Ups100...


Presidents Day WODWarm Up:Coaches CallStrength:Sumo Deadlift High Pull PracticeWOD:?ZEUS?U.S. Army Specialist David E. Hickman, 23, of Greensboro,...


Warm Up:Games - Coaches Call Strength:Muscle Up (Bar and Ring) WOD:For TimeBuy in: 400m RunThen:5-10-15-20-25- Pull-Ups - Single Db Box...


2/14Warm Up:Coaches call Strength:Back Squat (3 sec down, 3 sec pause, 3 sec up)4x5Super Set will 30 Sec HandStand HoldWOD:10 T2B10 DB Hang Clean...


2/13Warm Up:Coaches CallStrength:9-8-7-6-5-4-3-2-1Strict Push Ups  (mod to elevated or knees)DB or KB Single Leg Deadlifts (each leg)WOD:3RFT15...


Warm Up:MobilizeWOD A.800m Run60 Swings40 Ball Slams20  Strict Pull UpsWOD B.3 RFT25 Wall Ball15 Cal Row10 Devils Press (25/35)


Warm Up:Coaches call Mobility/Core Stabilization for liftStrength:A. 2 Hang Muscle Snatch + 2 Muscle Snatch 3 setsB. 2 Hang Power Snatch + 2 Power...


Warm Up:5 Banded Pull Downs10 KB Single FR Slow squats (5/5)15 Jump Jacks10minsStrength:Bench Press 5x5WOD:5 Pull Ups10 Push Ups15 Squats15min AMRAP


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