Today
- 1/20
- Warm Up:
- Mobility & core
- Skill:
- 3-4 sets
- 10-15 Sec Reverse Hyper Box Hold
- 10-20 Sec L-Sit Rope Pull Up Hold
- WOD:
- 12min EMOM
- 1. 8-10 Front Squats
- 2. 5-10 Pull Ups
- 3. 5/7 Cals on Bike or 100m Run
01/19/2021
1/19Warm Up:Wall Stretch20 Reverse lunges10 secs Contralateral Plank each side8 Push Ups to SA downdog6 Beast to Shoot Throughx2Skill:Ring DipsHeavy...
01/18/2021
1/18Warm Up:Foam Roll5 Cossack Squats4 SA DB Push Press (Hold Last one)100m Runx 2Skill:3 rounds3 Strict K2E4 KB Hike Pass to DL5 Plate OH Split...
01/16/2021
1/16Warm Up:Coaches CallPractice:Bar Muscle UpsWOD:15-12-9Thrusters (65/95) (*85/115)Pull Ups (**Chest to Bar)Box Jumps12min Cap
01/15/2021
1/15Warm Up:Foam Roll3 rounds as a group:6 Side Plank with Powell Taises10 Seated Face PullsWOD 1: "Heavy Cream"3 rounds1 gym length Yoke/Log Carry1...
01/14/2021
1/14Warm Up:Band Pass throughsBand Pull ApartsSide PlankCrab Toe Touchx3Skill:MU's & Russian Box DipsWOD:1 minute on, 1 minute off for 3...
01/13/2021
1/13Warm Up:Coaches CallStrength:10 DB Bench Press - Glute Bridge10-20 Banded Glute Hip Ext.x4WOD:"Double the Fun"10 sec Hanging L Sit6 SDHP9 Burpees...
01/12/2021
1/12Warm Up:4 SA DB Hang Snatch4 SA DB OH Squat4 Side Arch Ups4 Shuttle runsx2Strength:Snatch Complex = 1 Snatch Pull + 1 OHS x3(empty barbell -...
01/11/2021
1/11Warm Up:10 Shin Box with Hip Ext. alt10 sec Internal Shldr Rotation 3 Glute Bridge walk outsx2Skill:4 Beast to Shoulder Tap & Reach...
01/09/2021
1/9Warm Up:Coaches CallWOD:17.1 Games WOD10-20-30-40-50 SA DB Snatch ( alt arms)**15 Burpee Box Jump Overs after each set
01/08/2021
1/8Warm Up:Mobility - coaches CallWOD:25 OH Squats (85/115)50" Single DB OH Walking lunge (each leg) (40/25)25 Double DB Shoulder to OH (40/25)Extra:3...
01/07/2021
1/7 - Happy Birthday Tosh!Warm Up:Foam Roll800 m Run40 SL Glute Bridges37 Burpees (Happy Birthday Tosh!)Skill/Strength:5 SA DB Turkish Sit Up (each...
01/06/2021
1/6Warm Up:6 90/90 KB Hip Extensions8 KB Taters4 Push Ups + Plank Walkx2+ Clean Warm Up 101WOD:12-14min EMOM (alternating movements)2 Squat Cleans...
01/05/2021
1/5Warm Up:10 sec Hanging on Bar10 Tin Soldiers10 hanging Cap Circles10 Banded Good Mornings20 Walking lunges with Rotationx2Strength:Weighted Pull...
01/04/2021
1/4Warm Up:Foam Roll;2 Rounds5 Cossack Squats4 SA DB Push Press100m RunStrength:12min EMOM1. 30sec SA DB Snatch2. 30sec Assisted Skater Squats3. 30sec...
12/30/2020
12/30Warm Up:Coaches CallWOD 1:min 1-4: 70 on 20 off Rowmin 5-8: 70 on 20 off Assaultmin 9-12: 70 on 20 off SkiergWOD 2:2 sets: Wall Walk + 5 sec hold...
12/29/2020
12/29Warm UpCoaches Call Squat Warm UpStrength:"Squat & Run"4 sets8 DB Front Squats100m Run"Gymnastics Complex"3 Kipping Pull Ups2 Toes 2...
12/28/2020
12/28Warm Up:Coaches CallStrength:Clean Complex:1 Power Clean1 Hang Power Clean** Ring Dips** - perform after each set of cleansWOD:1:30 on 30 off -...
12/23/2020
12/23Warm Up:Foam Roll - MobilityStrength:Front Squat2x5 - rest between setsset new PR!WOD:"Modified Jorge"30 Hollow Rocks15 Squat Cleans 95/6524...