Today

  • 9/22
  • Warm Up:
  • Foam Roll - Band Mobility
  • Coach led core warm up
  • Strength:
  • Glute Bridge 15-12-9-7-5
  • Feet Elevated Side Plank Hip Drop - max x3
  • Glute Plate Walk Over max x3
  • WOD:
  • Gym Length Sled Drag
  • Gym Length Death March
  • 12/9 Cals Assault or Rower
  • 4 rounds

09/21/2021

9/21Warm Up:Coach Led MobilityStrength/WOD Prep:Thrusters 3x4Kipping Pull Ups 3-6x4"Fran Prep"4-6 Thrusters4-6 Pull Ups200m...

09/20/2021

Warm Up:Foam Roll12min 100m Run5/8 Cals Assault Bike5/8 Cals RowStrength:3-4 Rounds4 Parallette Shoot ThroughsGym Length Back Rack Barbell...

09/18/2021

9/18Warm Up:Group Dynamic Warm UpLong Jump ContestStrength:1 Hang Power Snatch + 1 OHSBuild to Heavy #Run 100m After each setWOD:4RFT9 Squat Snatch...

09/17/2021

9/17Warm up:PVC DrillsRowlingStrength:EMOM 12 min - alternating4-6 Candlesticks4-8 Archer Ring Push Ups6-10 GHD Back ExtensionsWOD:12min AMRAP7...

09/16/2021

9/16Warm Up:Coach led - see notesStrength:SL KB DL (supported)Bridge Walk Outs5x3Standing Band Hip Abductions 10-15x3WOD:For Time:50 Wall Ballrest 1...

09/15/2021

9/15Warm Up:Coach Led Banded MobilityGymnastics:A: Bar Muscle UpsB:Single Leg T2B4 sets of eachWOD:EMOM 15 min - 3 rounds1. Max Pull Ups  - Chest...

09/14/2021

9/14Warm Up:10 Perfect Stretches10 MB Cleans with Pause3-4 Rounds Coaches Call Clean Warm UpStrength:Every 30 Secs for 10 Rounds - Alternate1 Slow...

09/13/2021

9/13Warm Up:Foam RollSee Coaches NotesStrength:4 rounds1-3 Wall Walks9 DB  Bench Press45 sec Cardio - easy paceWOD:For Time:30 SA DB Power Snatch...

09/11/2021

9/11Warm up:Coaches CallWOD:"Filthy Nasty 30"30 min AMRAP30 Box Jumps30 Jumping Pull Ups30 KB Swings30 Walking Lunges30 Push Press30 Back Extensions30...

09/10/2021

9/10Warm Up:Foam RollCoach Led MobilityStrength:Clean Complex1 Halting DL1 Power Clean1 Below the Knee Power Clean5 rounds building #WOD:"Getting...

09/09/2021

9/9Warm Up:5 mins your choice Cardio"Squat warm up"Strength:2 rounds5 Lateral Squats to Split Squats5 Hanging Arch Body Pulls200m RowBack Squat...

09/08/2021

9/8Warm Up:Coach LedStrength:3 Jerk Balancerest 303 Pause Push Press4 roundsSplit Jerk 2x4WOD:4 intervals - 1:30 works 2:30 restrun 100m max Push...

09/07/2021

9/7Warm Up:Foam RollBurgener Warm Up"Martini Glass" SquatsStrength:4 rounds for Quality 2 Snatch Lift Off2 Snatch High Pulls4 rounds - lightEvery...

 

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