07/11/2020

• Warm Up:
• 200m Run
• 15 Seconds HS Hold or Shoulder Taps
• 8 Alternating Pistols
• 3 rounds
• Strength:
• Sumo Deadlift 4x5
• WOD:
• 3 RFT - 15min Cap
• 20 Deadlifts (225/155)
• 18 cals Row/15 cals Assault/400m Run
• 70 DU's

07/10/2020

Warm Up:Coaches Call - KB DrillsStrength:10 min AMRAP for quality:4 Feet elevated ring rows8 KB Goblet alternating Step UpsWOD:4 roundsGym Length See...

07/09/2020

Warm Up:3rounds8 Banded Pull aparts6 Single Leg Reach4 Single arm DB OH SquatsStrength/Skill:2 L-sit/Tuck Rope Climb5 Single Leg Barbell DL (each...

07/08/2020

Warm Up:Jog Blockthen:6 Shin box with Hip raise and lunge6 Kang Squatsx3Strength:EMOM 15 mins - alternate exercises1-1/2 TGU + 1 TGU each side8-10...

07/07/2020

Warm Up:10 Wall Squat with PVC20 Banded Booty side steps10 Contralateral Planks20 Sprawlsx2Strength:Back Squat 4x5 (70% - tempo 3330)WOD:10 Alt...

07/06/2020

Warm Up:Coaches CallStrength:Cleans4x4WOD:AMRAP in 14 minutes - 60 calorie Row - 50 Toes-to-Bars / Mod Toes to Rings - 40 Wall Ball...

07/04/2020

Happy 4th of July!Class at 9 todayWarm Up:Star PlankFire Works LungesSquats and StripesRed white and GlutesStar Spangled BicyclesJump Rope Bursts1 min...

07/03/2020

Warm Up:15 Push UpsBear Crawl lap20 Shoulder TapsBear Crawl lapx2Strength/WOD:Sled PullDB Front Rack LungesBear Hug Sand Bag CarryHeavy Ball toss over...

07/02/2020

Warm Up:active mobilitythen:400m Row for timex2Strength:Front Squat4x4WOD:12min AMRAP35 DU's15 DB Push Press10 Burpees

07/01/2020

Warm Up:Med Ball DrillsStrength:DeadliftHang Squat CleanSplit Jerk-work up to heavy setWOD:21-15-9OH SquatsBox JumpsT2B

06/29/2020

Warm Up:10 band pass throughs and pull aparts10 Good mornings10 alt reverse lunges with twist10 leg lowers with bandx3WOD:20 KB Swings10-9-8-7...Push...

06/27/2020

Warm Up:Coaches CallStrength:Thrustersmax set of 2WOD:40 Thrusters 65/9510 Pull Ups30 Thrusters20 Pull Ups20 Thusters30 Pull Ups10 Thrusters40 Pull...

06/26/2020

Warm Up:Foam Roll, MobilizeStrength::7 single arm KB Step Ups1 TGU each hand5-8 Ring Dips4 roundsWOD:80 Mtn. Climbers60 Ball Slams400m Row 3...

06/25/2020

Warm Up:1 min Plank30 leg raises1 min Push Ups30 KB SDHPx3WOD:10 Cals Assault Bike:8 Bench Press AHAP4 Heavy Tire Flips1-2 Rope Climbs6 rounds

06/24/2020

Warm Up:Jog Block or row 80010 Reverse Plank Bridges10 Body weight windmills10 Prisoner kneeling to Standx2Strength:8/8 Seated DB Press10/10 CrossBody...

06/23/2020

Warm Up:Coaches CallStrength:Back Squat 8x2 4x22x2WOD:Every 3 minutes for 5 rounds5 pull Ups10 G2OH (35/50)15 Jump Squats20 KB Swings

06/22/2020

Warm Up:4 Inchworms with Rotation6 shin box with hip extensionmax Hollow rocksx3Strength:Press 3x5Push Press 5x5WOD:5 HSPU200m run10 Burpees100m...

06/20/2020

6/20Warm Up:1 minute Stations2 roundsJump Rope - singlesMonster WalksBent Knee sit upsPlankLunge with...

06/19/2020

6/19/2020Warm Up:Foam RollBanded Shoulder MobilityKneeling Hip Stretchthen:10 Bridges5 Inchworms with Rotation10 Light KB Swingsx3WOD:Cindy...

06/18/2020

6/18/2020Warm Up:Hip mobility / Shoulder mobility (5 minutes)+3 rounds for quality:3 Kettlebell Arm Bars; each side6 Forward Foot Elevated Split...

06/13/2020

9am today  ?Kelly?