• 1/20
  • Warm Up:
  • Mobility & core
  • Skill:
  • 3-4 sets
  • 10-15 Sec Reverse Hyper Box Hold
  • 10-20 Sec L-Sit Rope Pull Up Hold
  • WOD:
  • 12min EMOM
  • 1. 8-10 Front Squats
  • 2. 5-10 Pull Ups
  • 3. 5/7 Cals on Bike or 100m Run


1/19Warm Up:Wall Stretch20 Reverse lunges10 secs Contralateral Plank each side8 Push Ups to SA downdog6 Beast to Shoot Throughx2Skill:Ring DipsHeavy...


1/18Warm Up:Foam Roll5 Cossack Squats4 SA DB Push Press (Hold Last one)100m Runx 2Skill:3 rounds3 Strict K2E4 KB Hike Pass to DL5 Plate OH Split...


1/16Warm Up:Coaches CallPractice:Bar Muscle UpsWOD:15-12-9Thrusters (65/95) (*85/115)Pull Ups (**Chest to Bar)Box Jumps12min Cap


1/15Warm Up:Foam Roll3 rounds as a group:6 Side Plank with Powell Taises10 Seated Face PullsWOD 1: "Heavy Cream"3 rounds1 gym length Yoke/Log Carry1...


1/14Warm Up:Band Pass throughsBand Pull ApartsSide PlankCrab Toe Touchx3Skill:MU's & Russian Box DipsWOD:1 minute on, 1 minute off for 3...


1/13Warm Up:Coaches CallStrength:10 DB Bench Press - Glute Bridge10-20 Banded Glute Hip Ext.x4WOD:"Double the Fun"10 sec Hanging L Sit6 SDHP9 Burpees...


1/12Warm Up:4 SA DB Hang Snatch4 SA DB OH Squat4 Side Arch Ups4 Shuttle runsx2Strength:Snatch Complex = 1 Snatch Pull + 1 OHS x3(empty barbell -...


1/11Warm Up:10 Shin Box with Hip Ext. alt10 sec Internal Shldr Rotation 3 Glute Bridge walk outsx2Skill:4 Beast to Shoulder Tap & Reach...


1/9Warm Up:Coaches CallWOD:17.1 Games WOD10-20-30-40-50 SA DB Snatch ( alt arms)**15 Burpee Box Jump Overs after each set


1/8Warm Up:Mobility - coaches CallWOD:25 OH Squats (85/115)50" Single DB OH Walking lunge (each leg) (40/25)25 Double DB Shoulder to OH (40/25)Extra:3...


1/7 - Happy Birthday Tosh!Warm Up:Foam Roll800 m Run40 SL Glute Bridges37 Burpees (Happy Birthday Tosh!)Skill/Strength:5 SA DB Turkish Sit Up (each...


1/6Warm Up:6 90/90 KB Hip Extensions8 KB Taters4 Push Ups + Plank Walkx2+ Clean Warm Up 101WOD:12-14min EMOM (alternating movements)2 Squat Cleans...


1/5Warm Up:10 sec Hanging on Bar10 Tin Soldiers10 hanging Cap Circles10 Banded Good Mornings20 Walking lunges with Rotationx2Strength:Weighted Pull...


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