Today

• 10/21
• Warm Up:
• Foam Roll
• Duck Walk
• Inchworms
• Crab Crawl
• Scorpion Kicks
• Crab Toe Touches
• Strength:
• Deadlift 5x5
• WOD:
• 100 DU's
• 50 Ground to OH (75/115)
• Anchored KB Sit Ups
• 2RFT

10/23/2021

10/23Warm Up:Group MobilityRing Dips Max x5Plate Russian Twist 20x5Partner WOD:150 Partner Wall Ball125 Synchronized KB Swings100 Lunges with DB OH...

10/22/2021

10/22Warm Up:100m Run100Single Jump Rope15/15 SL Deadlift15 Prisoner Squats15 Banded pull aparts30 sec plankx3Strength:Front Squats 5x5WOD:25...

10/21/2021

10/21Warm Up:Foam Roll - Banded Warm Up - 10 mins5-10 mins - Coaches Call - Game of ChoiceWOD:400m Run3 TGU (each side)25 Sit Ups20 Shoulder Taps...

10/20/2021

Warm Up:Coaches CallStrength:Squat Clean 5x5WOD:"The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute....

10/19/2021

10/19Warm Up:mobilize - coaches call 10 mins12min EMOM - rotate through stations 1. Inchworms with push up2. Kip Swings3. PVC/light Barbell Good...

10/18/2021

10/18Warm Up:Foam Roll - Work out Ken's WOD100m Run10 Suitcase DL Right10 ALT Side Ball Slams100m Run10 Suitcase DL Left10 ALT Side Ball...

10/16/2021

10/16Warm Up:Set up and Review for WODKen Williams Birthday WOD:79 of Each for TimeBox JumpsSit UpsPush UpsSquatsWall BallKB SwingsDeadlift 95#

10/15/2021

10/15Warm Up:Coaches CallStrength:3x2 Jerk Balance3x2 Tall Jerks5x2 Behind the Neck Press in Split2x5 Split JerkWOD:3 Sets Max reps60 seconds...

10/14/2021

10/14Warm Up:2x's15/15 Banded Booty Side StepsLap Forward, Lap Backwards Banded Monster Walks20 banded SquatsHigh Plank Box Around the World...

10/13/2021

10/13Warm Up:Banded Mobility: Hips, Lats, Chest 2 Sets:5/5 Hawaiian Squats10 Banded Good Mornings 5 InchWormsWOD 1:Tabata This!Bear Crawl,...

10/12/2021

10/12Warm Up:5 min Foam Roll + 5 min Jump Rope - various jumpsCore/Prep for WOD:12min EMOMMin 1: Handstand Hold (35-45secs)Min 2: 10 CandlesticksMin...

10/11/2021

10/11Warm Up:Coaches Call 15 mins:Chest, Shoulder & Hip Active Mobility Drillsthen:2x with PVC5 Muscle Snatch + 5 OH Squats4 Squat Snatches + 4...

10/09/2021

10/9Warm Up:Coaches Call - 10 minutesSet up and Review movements for WODWOD:"Filthy Fifty"For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50...

10/08/2021

10/8Warm Up:Foam Roll - mobilize 5 minsthen:Deck of Cards Spades = BurpeesHearts = Push UpsDiamonds = SquatsClubs = Hollow Rocks# on card = reps,...

10/07/2021

10/7Warm Up:Coaches Call Hip Mobility & Dynamic Body Weight Warm UpBurgerner Warm UpStrength:As a Group - every 90 secs - 3 rounds5 Press or Push...

10/06/2021

10/6Warm Up:Dynamic Mobility DrillsBanded Clams, Fire Hydrants & Step Back Lunges 3 rounds30 DU's5 Donkey Kicks10 Cossack...

10/05/2021

10/5Warm Up:Row/Ski ErgBear to Bridge + Bridge Toe TapsBanded Pull Aparts1 min each x 2Strength:1-2 Rope Climbs5/5 Hawaiian Squats10 Russian Baby...

10/04/2021

10/4Warm Up:400m Run+ 2 rounds30 Jump Jacks10 Perfect LungesStrength:6-10 Ring Face Pulls15-20 sec Tuck Holds 10-15 Leg Raise Side...

10/02/2021

10/2Wam Up:Coaches CallKev?s Kb workout20 pull-ups buy in Heavy Kb 20 reps each - Swings - Thrusters - Sumo deadlift high...

10/01/2021

Warm Up:Your choice 5 minsHanging Shoulder TapsReverse Extended PlankKneeling Thoracic Rotations8x3Strength:Strict Shoulder Press 9-7-5-3Hanging L-Sit...