04/04/2022

• Warm Up:
• 200m Run
• 2 Wall Walks
• 10 Tuck Ups
• 5 Slow Decent HSPU
• x4
• WOD:
• 10 ALT KB Push Press
• 15 KB Swings
• 10 HSPU (or strict)
• 10 T2B
• 20min AMRAP

04/02/2022

Warm Up:Roll the Dice - 15 minutesWOD:Tabata This!Single Arm PlankPush UpsSquatsSit UpsBurpees

04/01/2022

4/1Warm Up:Single Arm Farmers Carry 50/50Wall Sit 30 Secs15 Frog Pumps with DB on HipsHollow Hold 30 Secsx2Strength:Deadlift 10x3Rope Climbs...

03/31/2022

3/31Warm Up:15/15/15/15 - Single leg Jump Rope10-15 Ring Rows10/10 Elbow Scratcher Plankx2Strength:10-20 Floor Seated Barbell Press10-20 Bent Over Row...

03/30/2022

3/30Warm Up:Coaches callStrength:Front Squat 6x4**Side Plank - Feet on Box 20/20WOD:800m Run40 Ab Mat Sit Ups25 Back Squats (135/95)25 Burpee Box...

03/28/2022

3/28Warm Up:200m Run5 1/2 Pull Ups5 Inchworms5 Kip Swings10 MB Squats3 roundsStrength:Push Press 5x5WOD:10 Pull Ups15 T2B20 Push Ups25 Wall Ball15min...

03/26/2022

3/26Warm Up: Group Pick - 15 minutesPartner CHIPPER:120 Deadlift (200/150) - or what is moderately heavy for team1200/1000m Rowing80 KB Swings60 DB...

03/25/2022

3/25Warm Up:200m Run20 Wall Ball Clusters30 Squatsx2Strength:Back Squats 8x3WOD:3 RFT10 Cleans & Jerks (105/155)30 Lunge Hops12min CAP

03/24/2022

3/24Warm Up:Coaches Call Active MobilityWOD:30min AMRAP100m Farmers Carry50/50m DB/KB Single Arm OH Carry300m RunRest 2 minsFinisher:100 T2B

03/23/2022

3/23Warm Up:5 DB Inchworms10 DB Thrusters15 Hollow Rocksx3Strength:Thrusters 5x5WOD:5 Strict DB Seated Press10 DB Alt.Renegade Rows15/12 Cal Assault...

03/21/2022

3/22Warm Up:Foam Roll 5 Minutes then:6 Perfect lunges5 Inchworms20 Ab Mat Sit ups100 Single Jump Ropesx2Strength:False Grip Ring Rows 8-10Kip Swings...

03/21/2022

3/21Warm Up:100m Jog21 KB Swings100m Jog15 Strict Push Ups100m Jog9/9 Front Rack Lunges x2Strength:Push Press 8x3WOD:21-15-9Wall BallKB...

03/19/2022

Warm Up:1 min Each x2Inchworms w 2 Push UpsBooty Band ClamsSide PlankScorpionsStrength WOD:8-10 Reps x 3-4 setsDouble KB DLBarbell Step UpsBent Over...

03/18/2022

3/18Partner MB Warm Up:Job Block 20 Squat Pass MB10/10 Side Toss20 MB Sit Ups10/10 High Plank MB RollStrongman WOD:Yoke CarrySled PushTire...

03/17/2022

3/17Warm Up:Mobilize legsthen:10 Perfect Lunges100m Farmers Carry10 Wall Ball Burpeesx2WOD:10 Rounds400/350m Row10 Burpees to Targetrest 1 min

03/16/2022

3/16Warm Up:Coaches CallWOD:"Squat a Ton and Run?Four rounds for time of: (scaled= 3 rounds)Squat one ton and run 400 metersOne ton equals 2240...

03/15/2022

3/15Warm Up:OTM x31. Jump Rope2. Single Leg Alt Toes to Bar3. MB Cluster4. Wall Sit**Together 1 set of 20 Alt DB Single Arm Sprawl, DL, Clean,...

03/14/2022

3/14Warm Up:Tabata Style Circuit (20 on 10 off)KB OH Hold Single Arm (L then R)Bear CrawlDeadbugsShoulder Taps3 rounds of Each Strength:Bench...

03/11/2022

3/11Warm Up:Foam Roll - 5 minsPractice DU'sWOD:400m Run50m Sand Bag Carry5 Man Makers20 Anchored Leg Raises4 RoundsFinisher:Ab Circuit

03/10/2022

3/10Warm Up:Total Body Prep for Lift - Coaches CallStrength:Clean & Jerk 3x6WOD:4 sets - 4 minutes 15/20 Cal Bike10 Bar Facing Burpees5...

03/09/2022

3/9Warm Up:5 mins Cardio5 mins PVC Mobilitythen 2 rounds:5/5 DB Snatch to Reverse Lunge5/5 Single Arm DB Push Press5/5 Single Arm DB OH Squat5/5...