Workout of the Day
- Warm Up:
- Foam Roll
- Duck Walk
- Crab Crawl
- Scorpion Kicks
- Crab Toe Touches
- Deadlift 5x5
- 100 DU's
- 50 Ground to OH (75/115)
- Anchored KB Sit Ups
10/23Warm Up:Group MobilityRing Dips Max x5Plate Russian Twist 20x5Partner WOD:150 Partner Wall Ball125 Synchronized KB Swings100 Lunges with DB OH...
10/22Warm Up:100m Run100Single Jump Rope15/15 SL Deadlift15 Prisoner Squats15 Banded pull aparts30 sec plankx3Strength:Front Squats 5x5WOD:25...
10/21Warm Up:Foam Roll - Banded Warm Up - 10 mins5-10 mins - Coaches Call - Game of ChoiceWOD:400m Run3 TGU (each side)25 Sit Ups20 Shoulder Taps...
Warm Up:Coaches CallStrength:Squat Clean 5x5WOD:"The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute....
10/19Warm Up:mobilize - coaches call 10 mins12min EMOM - rotate through stations 1. Inchworms with push up2. Kip Swings3. PVC/light Barbell Good...
10/18Warm Up:Foam Roll - Work out Ken's WOD100m Run10 Suitcase DL Right10 ALT Side Ball Slams100m Run10 Suitcase DL Left10 ALT Side Ball...
10/16Warm Up:Set up and Review for WODKen Williams Birthday WOD:79 of Each for TimeBox JumpsSit UpsPush UpsSquatsWall BallKB SwingsDeadlift 95#
10/15Warm Up:Coaches CallStrength:3x2 Jerk Balance3x2 Tall Jerks5x2 Behind the Neck Press in Split2x5 Split JerkWOD:3 Sets Max reps60 seconds...
10/14Warm Up:2x's15/15 Banded Booty Side StepsLap Forward, Lap Backwards Banded Monster Walks20 banded SquatsHigh Plank Box Around the World...
10/13Warm Up:Banded Mobility: Hips, Lats, Chest 2 Sets:5/5 Hawaiian Squats10 Banded Good Mornings 5 InchWormsWOD 1:Tabata This!Bear Crawl,...
10/12Warm Up:5 min Foam Roll + 5 min Jump Rope - various jumpsCore/Prep for WOD:12min EMOMMin 1: Handstand Hold (35-45secs)Min 2: 10 CandlesticksMin...
10/11Warm Up:Coaches Call 15 mins:Chest, Shoulder & Hip Active Mobility Drillsthen:2x with PVC5 Muscle Snatch + 5 OH Squats4 Squat Snatches + 4...
10/9Warm Up:Coaches Call - 10 minutesSet up and Review movements for WODWOD:"Filthy Fifty"For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50...
We'll let you know when to start physching...
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