Workout of the Day
- Warm Up:
- Coaches Call
- Practice MU technique
- Press 10x3 (65--75%)
- Push Press 10x3 (65-75%)
- 3 Ring Muscle Ups (coaches call mod)
- 12/16 cal on Rower, Assault Bike or run 200m
Warm Up:50ft Sand Bag Bear Hug Walk50ft Single Arm OH DB Walk (25/25)30 sec Hollow Hold30 Sec HS Holdx3Strength:Split Jerk4x5Alternate L/R ForwardHold...
Warm Up:Coaches Call Mobility Strength:Ring Dips 5x5Ring Rows 10-8x4WOD:5 Burpees10 Pull Ups15 Push Ups20 Squats15min AMRAP
Warm Up:Coaches CallStrength:Snatch Review then;Muscle Snatch to OH Squat x33-5 sets depending on time - go up in weight as neededWOD:1000m Row50...
Warm Up:Coaches Call - Pushing and Core Exercises15minutesStrength:Bench Press 4x4**do a set of max strict push ups after each setWOD:20 Swings20...
Happy Valentines Day!Warm Up:Coaches CallPartner WOD:(A) "Tunnel of Love," For Time:1000 meter Row (Partner 2 Jumps Rope*)*Switch every 500 meters;...
Warm Up:Coaches Call Drills for RunningRun Block for time - record timeWOD 1:Tabata Style - PlankHigh Plank Shoulder TapsArch HoldHollow...
Warm Up:Hip & Low Back Mobility drillsMB Squat Clean Review30 MB Squat Clean ThrustersStrength:Front Squat 5x5WOD:5 Strict Pull Ups10 Strict Push...
Warm Up:5 Inchworms10 Perfect Lunges100m Side Shufflex3Skill:L SitWOD:5 TGU10 Burpees over KB100m Run15min AMRAP
?Pet Rock?For time:Buy-in 1600m relay row (200m at a time)30/30 Pull Ups40/40 Push-ups50/50 Anchored abmat sit-ups60/60 Box jumps (24 inch/20...
2/8/2019Warm Up:Coaches Call MobilityPractice/Strength:Jump Rope - Single, Double, Triple UndersPlanks - variousWOD:30 Squats20 Burpees30 KB Swings20...
Warm Up:Coaches CallStrength:Bench Press10-10-8-8-4-4WOD:1 min Max Thrusters1 min Rest1 min Max Front Racked Alternating Lunges1 min Rest1 min Max...
Warm Up:1 min KB Burpee Deadlift30 secs rest30 secs Shoulder Taps30 secs Hollow Hold30 secs restx3Strength:OHS 5x5WOD:20minAMRAP10 DB OHS (5/5)15 Box...
Warm Up:Active MobilityBanded Shoulder and Lat Activation & ROM exercisesStrength/Skill:Pull Ups - Strict, Kipping and Butterfly Work on...
We'll let you know when to start physching...
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