03/19/2020

• Warm Up:
• 5 OH KB Squats
• 10 Alt Reverse Lunge KB Pass Thru
• 20 See Saw Squats
• x3
• Strength:
• Push Press + Push Jerk + Split Jerk
• WOD:
• 20 Swings
• 20 Floor KB Chest Press (10/10)
• 20 Anchored Leg Raises
• x4

03/18/2020

Warm UP:Banded Mobility and ExercisesStrength:Squat SnatchWOD:Farmers Carry 100m50 Sit Ups25 Alt DB Snatches4 RFTFinisher:150 Burpees for Franny

03/16/2020

Warm Up:MobilizingWOD:4 rounds for time of:50-ft. walking lunge30 wall-ball shots30 box jumps♀ 20-in. box ♂ 24-in. box

03/14/2020

Warm Up: mobility drills + core drills + movement prepGAME: hot potatoes w/medicine ballWOD:AMRAP 20 minutes7 Toes to Bar7 OHS #95/657 Bar Facing...

03/13/2020

3/13Warm Up:Coaches Call Prep for StrengthStrength:Clean Pull 10-8-6-4Single Leg Deadlift 12-10-8-6 (total reps)WOD:3 Squat Cleans3 Hang Cleans4...

03/12/2020

Warm Up:8 Strict k2E20 Lunges Walking Backwards8 Ring Rows (feet elevated)20 Banded Glute Bridges3 Rounds for QualityStrength:Back...

03/11/2020

Warm Up:Coaches Call MobilityStrength:10-8-6-4-2 Strict HSPU20-16-14-12-10 Kipping Pull Ups**20-30 sec Hollow Hold after each setWOD:40-30-20-10Cal...

03/09/2020

Warm Up:Coaches Call mobility/coreStrength:200 Push UpsWOD:Circuit - 1 min each - 15 sec transitionLunge to OH Press - Double DB or KBWeighted side...

03/09/2020

Warm Up:coaches callStrength:Push Press5x5WOD:15 KB Swings10 Alt Push Press - KB or DB15 Air Squats200m Row5 RFT

03/07/2020

Warm Up:Core and Strength prep drillsStrength:Deadlift 8x5 (65-75%)WOD:1 DL2 Squat Cleans (155/105)3 Deficit Hand Release Push Ups4 High Box Jumps...

03/06/2020

Warm Up:Coaches CallStrength:Front Squat 5x5 (first 3 reps 5/5/5 tempo)WOD:10 Double KB or DB Clean and Jerk100m Farmers Carry20 Wall Ball15min AMRAP

03/05/2020

Warm Up:MB DrillsStrength:Bench Press 10-8-6-4-2** Follow each set of bench with 20-40sec Ring L-Sit HoldWOD:9 Bar MU's9 Pull Ups (strict)100m...

03/04/2020

Warm Up:Lap Weighted Bear Crawl10 ring rows! min Wall Sit15-30 Sec Chin Up Hold3 RoundsWOD:30 DU's10 Burpee Box Overs** max thruster+ Lunge+Lunge...

03/03/2020

Warm Up:Banded Shoulder and lat mobilitythen:Single DB OH Squats 5/5Alt DB Snatch 10Hollow Hold 20 Secsx2Strength:Power Clean + Hang Power Clean +...

02/29/2020

Warm Up:Group Pick Partner WOD:25min AMRAP4 Power Cleans (95/135)8 KB Swings12 Squats** partners run 200 together on minute 0, 5, 10, 15, 20**...

02/28/2020

Warm Up:5 KB Squats5 KB Presses10 KB Swings7min AMRAPStrength:Bench Press 5x8Bent Over Row 5x8Barbell Curls 5x8** 100m Ski Erg, Row or RunWOD:1 min...

02/27/2020

Warm Up:PVC and Banded exercisesStrength:2 Power Cleans + 2 Hang Cleans + 3 Front SquatsWOD:10 Pull Ups20 HS Hold or High Plank Shoulder Taps30 Alt...

02/26/2020

Warm Up:10min EMOM10 Wall Ball**Mtn Climbers with hands on MB for remainder of minutePartner WOD:25 Burpees over Bar25 Thrusters400m Run4 RFTShare the...

02/25/2020

Warm Up:Coaches Call - prep for deadlift Strength:6-10 Deadlift (65-70%)4 sets - go up as form allows** follow each set with a 60 second plank -...

02/24/2020

Warm Up:Active MobilitySquat TherapyStrength:1 RM Back SquatWOD:12min alt EMOM1.  5 Squat Snatches2.  5 Pull Ups, 10 lateral Hops over Bar,...

02/22/2020

Warm Up:Wall Ball Volley BallWOD 1: "Alberto"3 RFT5 HSPU12/15 Cal Rowertime cap 8 minutesWOD 2: "Albertos Revenge" on the 10:00:3RFT10 Double DB Hang...