• Warm Up:
  • 200m Jog
  • banded side steps 10/10 x2
  • Low Lunges 10/10 x2
  • x3
  • Strength:
  • Back Squat
  • 4-4-4-3-3-3
  • WOD:
  • 10-9-8...1
  • Weighted Step Overs
  • Burpee Box Overs


Warm Up:Coaches Call Mobility and Active DrillsReview Pistols and Ring Dips20minsWOD:5 Strict Pull Ups10 Ring Dips16 Alternating PistolsStretch:10min


Mai's Birthday WODBuy in;87 Jump ropesthen:4 rounds21 Deadlifts32 Wall Ball21 Box JumpsCash Out;87 Jump Ropes


Warm Up:Coaches CallStrength:Muscle Ups & HS WalkingWOD:10 Man Makers 20 Burpees Pull Ups30 Barbell Sit Ups40 Ball Slams50 Ab Mat Sit Ups


Warm Up:10 KB Deadlifts10 Plyo KB Squats10 Dead Bugsx6WOD:18min AMRAP21/15 Cal Bike (10-15 sec sprint)15 Push ups15 KB Swings15 BurpeesStretch: 10...


Warm Up:Plank variations HS HoldL-Sit15minutesStrength:Press 3x3Push Press 3x3Push Jerk 3x3WOD:30 HSPU30 Bar Muscle Ups - mod to -30 DB Push...


Warm Up::`Coaches CallStrength:Front Squat 4x4WOD:50 Pull Upsjog block100 push upsjog block150 SquatsFor Time


Warm Up250m Row10 Perfect Lunges10 Bottoms Up Kneeling KB Pressesx3WOD:12 Turkish Get Ups Left 12 Turkish Get Ups Right3 Rope Climbsx3


Partner WOD 1:"Deck of Cards"Hearts = KB SwingsDiamonds = Box JumpsSpades = Double UndersClubs = Goblet SquatsJokers = 50 BurpeesPartner WOD...


Warm Up:Coaches CallStrength:1 DL+1 Squat Clean + 1 hang clean5 sets15 minutes to work to heavy loadWOD:10 Back Squats (75/115)20 Burpee Pull Ups30...


Warm Up:Jump SquatsPull Up hang/scapiula pullHollow HoldSuperman Hold30secs each x4WOD:Partner EMOM:20 minutes - switch every minute10 DB Cleans5 Pull...


Warm Up:Coaches Call Active Drillsthen:Raise the RoofStrength:Bench Press3x6WOD:200m Run10 SA KB Bent over Row (each arm)20 Wall Ball5 RFT


4/9/2019Warm Up:Coaches Call Plank and Scale variations15-20minsStrength:Deadlift5-5-3-3-3-1-1WOD:10-1KB SwingsAnchored Sit Ups (feet around KB)


Warm Up:5 inchworms with push up and twists10 Lunges with Balance and Ball Slam 15 Wall Squats20 Alt Kneeling Stand Upsx2Strength/Review:Snatch...


4/6Warm Up:Coaches CallSet Up for WODWOD:Filthy FiftyFor time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50...


4/5Warm Up:Active Mobilitythen:10 Squats10 Burpeesx3Strength:Front Squat 3-3-3WOD:"Michael"800m Run50 Back Extensions50 Sit Ups


4/4Warm Up:Active Mobility then:21-15-9KB SwingsPikesPractice:Pull Up & ThrustersWOD:"Fran"21-15-9Thrusters (65/95)Pull UpsFinisher:Cool down...


4/3Warm Up:Running DrillsWOD 1:1 mile run for timeWOD 2:1000m Row for timeWOD 3:Max Du's or Singles2 minsx2rest between WOD's as needed


4/2Warm Up:Active Mobility Set up for WODWOD:"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weightBench press: body...


4/1Warm Up:Foam Rollthen:10 PVC OH Squats10 Push Ups10 KB Deadlift x3WOD:10 SDHP (65/95)10 Ring Dipsx7


3/30Warm Up:Active MobilityWOD:"Murph"For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb)


Currently look at 21 days worth of workouts. See: 14 days | 30 days | 60 days
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