Today

• 4/17
• "Helen"
• 400 m Run
• 21 KB Swings 44/35
• 12 Pull Ups 
• 3 RFT
• 12min Cap
• 
  
• REST 3 MIN - then:
• 
  
• 8 Box Jumps 20/24
• 8 SDHP 44/35
• 3RFT

04/16/2021

4/16Warm Up:MobilityStrength:Bench Press 12x5L Sit HoldWOD:4-5 Intervals8 Burpees over the Bar6 hang DB Snatch (each arm)4 Roll Outs2 minutes rest...

04/15/2021

4/15Warm up:Bird DogsCrab Toe TouchesSide Hollow HoldStrength:3-4 Rounds2 gym length Sled Drag (only use legs)1 gym length Death March 5 Kneeling...

04/14/2021

4/14Warm Up:6 min cardioTabata Sit Ups as goupStrength:Hip Thrusts 5x5WOD:1: DU's2: Goblet Step Ups3: Farmers Carry 50m4: Rest or Plank16 min EMOM

04/13/2021

4/13Warm Up:Banded Mobility10 OHS PVC25 Jump Jacks200m Runx2Strength:OHS 6x4Partner WOD:"High 5"8 Power Cleans8 Shldr to OH5 Synchro High 5...

04/12/2021

4/`12Warm Up:100m JogShin Box to LungeInverted Burpee to WallStrength:6-15 Weighted Push ups or Pull Ups10 Ring Face Pulls6 Parallette Shoot...

04/09/2021

4/9Warm Up:Foam RollActive MobilityWOD:"Michael"800m Run50 Back Extensions50 Sit Ups3 RFT

04/08/2021

4/8Warm Up:Foam RollHanging Scap CirclesPlank to Down DogShin Box RotationsStrength:Jerk Balance 3x3Split Jerk 3x3WOD:"Grip and Go!"6 DB Push Press18...

04/07/2021

4/7Warm Up:Mobility and Plank GameStrength:3 sets:1-2 Rope Climbs5 Kipping Pull Ups w/Pause5 Heavy MB Squat Cleans w/PausePartner WOD:40 Pull Ups60 MB...

04/06/2021

4/6Warm Up:Banded StretchesFoam Roll Wall LatsSL Glute BridgesAirplane StepsStrength:Kneeling Strict DB Press 8x4KB Swings 18x4WOD:200m Run (100x2)10...

04/05/2021

4/5Warm Up:Coaches Call MobilityStrength:Pause Front Squat5 sets x 2 reps* @moderate weight *Perform a 3 secs PAUSE at the bottom of each squat with...

04/03/2021

4/3Warm Up:Coaches CallSkill:Bar MUWOD:For time5 Rounds for time: - 7 Deadlifts #225/155 - 14 Box Jumps - 400m Run Time cap: 20 minutes

04/02/2021

4/2Warm Up:Mobility - coaches callStrength:Hang Power Snatch + OH Squat5 sets for qualityWOD:20 minutes windowFor quality @sustainable pace 1 minute...

04/01/2021

4/1Warm Up:Active MobilityStrength:EMOM 10 minTGU Hand Stand FloatersWOD:No pacing, no life' #2Minutes 1 to 4 - 30 secs Max cals Row/Assault...

03/31/2021

3/31Warm Up:3 Rounds:15 Bodyweight Calves Raises (hands on wall)1 Gym Length Crab Walk15 Light Ball SlamsStrength:Clean Complex - 6 sets buildingPower...

03/30/2021

3/30Warm Up:Squat/Pull Warm-Up: 3 rounds8 PVC Kang Squats 8 PVC Overhead Squats 8 Hanging Scapular Pull-Ups 8 TRX or Ring...

03/29/2021

3/29    Warm Up:2 to 3 sets200m Run @easy pace8 Single Leg Dumbbell Deadlifts, each leg8 Band Pull Aparts 8 Cossack Squats,...

03/26/2021

3/26Warm Up:Foam Roll - Active MobilityCarly's Birthday WOD:29min AMRAP29 DU's1 Squats29 DU's11 Sit Ups29 DU's11 DB Snatches (each...

03/25/2021

3/25Warm Up:Banded Good MorningBanded Upright RowAdductor OpenersStrength/Skill:Bar Muscle UpsCarry Something HeavyWOD:90 sec each station - 8...

03/24/2021

Warm Up:Mobility - prep for CleanStrength:Hang Power Clean5x2 empty barbell or very light3x4 building in weight** Double Single Double Jump Rope x10...

03/23/2021

3/24Warm Up:Squat TherapyStrength:Back Squat 6x4Partner WOD:10 Synchronized Burpees30 Wall Ball **Gym Length DB OH Walking Lunges ****...