• 8/5
  • Warm Up:
  • Foam Roll
  • Planks
  • Strength:
  • 3 Pause Squat Snatch 
  • 20-30 Sec Hang Tuck Hold
  • 4 rounds
  • WOD:
  • 24-21-18-15-12-9-6-3
  • Alt.Renegade Rows 35/50# 
  • Alt Single DB Snatch
  • 15min Cap


8/4Warm Up:5 minutes banded mobilitythen:6 Bear to Bridges5 Banded External Rotations4 Deck Squats3 roundsStrength:Bench Press 5x5run 100m After each...


8/3Warm Up:10 Alt. Cossack Squats with Rotation 5 Side Plank Clam Shells (each)25 Jump Jacksx3Strength:Front Squat 3x4Monster Band Lateral Walk...


8/2Warm Up:Foam Roll - Active MobilityStrength:Mixed Grip Ring Pull Ups 3-6x4Death March 16 steps x 4 - increase weightWOD:15 DU's9 Deadlifts...


7/31Warm Up:Coaches CallStrength:Pull Ups & SnatchesWOD:7 Power Snatches (135/95)10 Box Jumps600m Run


7/30Warm Up:Banded MobilityBergener Warm UpStrength:1 Power Clean1 Below Knee Power Clean1 Hang Power Clean5 sets - building** 15 sec Row x 5 **WOD:4...


7/29Warm Up:Coach LedStrength:Split Jerk 2x5KB Front Rack Lateral Squats 4x5Partner WOD:I go, you go!40 DU's, 80 singles15 Sprawls8 RFT


7/28Warm Up:Foam Roll2 rounds5 Open Books each side4 Hollow to Arch each side3 Leap Frog Jumps (continuos)Strength:3 sets4-8 Tucked L Pull Ups20 Sec...


7/27Warm Up:8 Kang Squats PVC8 lateral Lunges with PVC8 Glute Bridge Walk Outs24 High KneesStrength:2 Back Squats + 12 DB Front Racked Lunges (55/40#)...


7/26Warm Up:3 sets200m Row8 Airplane Steps6 Side Plank rotation4 Elevator Push UpsStrength:Snatch Grip DL 3x5Alt DB Press 14-12-10-8-6WOD:12min...


7/24Warm Up:Group PickWOD:Modified "Wyk"5 RFT5 Front Squats 225/185#35 DU's400m Run with MB 20/14#Army Pfc. Jacob H. "Wyk" Wykstra, 21, of...


7/23Warm Up:Mobility and RowlingStrength:4 sets2 weighted eccentric Pull Ups20 sec Ring Side PlankWOD:15min AMRAP4 Strict Pull Ups7 Double DB Hang...


7/21Warm Up:Foam RollJog BlockActive MobilitySkill/Strength:Hand Stand Push UpsParallette/Rings L-SitPartner WOD:AMRAP 25 mins200m SandBag Carry150...


Warm Up:Coaches callStrength:3 sets 25Ft SA OH DB march each side3 sets 10 Sec SL Extended Reverse Plank Bridge each sidePush Jerk 4x4WOD:21 Db hang...


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