Today

• Warm Up:
• Coaches Call - prep for deadlift 
• Strength:
• 6-10 Deadlift (65-70%)
• 4 sets - go up as form allows
• ** follow each set with a 60 second plank - 2 are side planks 30/30
• WOD:
• 30-20-10 - cal row
• 15-12-9 DB Deadlifts
• 12-9-6 DB hang Power Cleans
• 9-6-3 (per side) See Saw Press
• 
  

02/24/2020

Warm Up:Active MobilitySquat TherapyStrength:1 RM Back SquatWOD:12min alt EMOM1.  5 Squat Snatches2.  5 Pull Ups, 10 lateral Hops over Bar,...

02/22/2020

Warm Up:Wall Ball Volley BallWOD 1: "Alberto"3 RFT5 HSPU12/15 Cal Rowertime cap 8 minutesWOD 2: "Albertos Revenge" on the 10:00:3RFT10 Double DB Hang...

02/21/2020

Warm Up:Coaches CallStrength:V-ups with 15 sec Hollow Hold as a group 10-9-8..1Barbell Bent Over Row & DB RDL's 10-9-8...1WOD:200m RunLap...

02/20/2020

Warm Up:300m Row1 min HS Hold1 min Wall Sit1 min Bar Hangx3WOD:10 Floor Press20 Renegade Rows20 See Saw Squats10 Ground to OH20min AMRAP

02/19/2020

Warm Up:12 MB Deadlfits9 MB Cleans 6 Split Jerks6 min EMOMStrength:Power Clean + Hang Clean Squat6 setsWOD:12 Deadlfits9 Power Cleans6 Split...

02/18/2020

Warm Up:Mobilize  - coaches CallStrength:GHD Sit UpsStrict Toes to RingsPractice technique, work a few setsWOD:800m Run 50 Sit Ups100...

02/17/2020

Presidents Day WODWarm Up:Coaches CallStrength:Sumo Deadlift High Pull PracticeWOD:?ZEUS?U.S. Army Specialist David E. Hickman, 23, of Greensboro,...

02/15/2020

Warm Up:Games - Coaches Call Strength:Muscle Up (Bar and Ring) WOD:For TimeBuy in: 400m RunThen:5-10-15-20-25- Pull-Ups - Single Db Box...

02/14/2020

2/14Warm Up:Coaches call Strength:Back Squat (3 sec down, 3 sec pause, 3 sec up)4x5Super Set will 30 Sec HandStand HoldWOD:10 T2B10 DB Hang Clean...

02/13/2020

2/13Warm Up:Coaches CallStrength:9-8-7-6-5-4-3-2-1Strict Push Ups  (mod to elevated or knees)DB or KB Single Leg Deadlifts (each leg)WOD:3RFT15...

02/12/2020

Warm Up:MobilizeWOD A.800m Run60 Swings40 Ball Slams20  Strict Pull UpsWOD B.3 RFT25 Wall Ball15 Cal Row10 Devils Press (25/35)

02/11/2020

Warm Up:Coaches call Mobility/Core Stabilization for liftStrength:A. 2 Hang Muscle Snatch + 2 Muscle Snatch 3 setsB. 2 Hang Power Snatch + 2 Power...

02/10/2020

Warm Up:5 Banded Pull Downs10 KB Single FR Slow squats (5/5)15 Jump Jacks10minsStrength:Bench Press 5x5WOD:5 Pull Ups10 Push Ups15 Squats15min AMRAP

02/08/2020

Warm Up:Coaches Call - GamesWOD:15 Thrusters (65/95#)200m Run4 RoundsREST 3 MIN - then:21-15-9-6-3Cleans (95/135#)Front Rack LungesHSPU 

02/07/2020

Warm Up:Ladder DrillsTabata:OH Squats w PVCT2B/Sit UpsKB SwingsPull UpsBurpees

02/06/2020

Warm Up:Ring Holds 1/2 TGUPistolsWOD:80 Man Climbers60 Wall Ball400m Row or Run30 Push Jerks (135/95)400m Row or Run60 Wall Ball80 Mtn Climbers

02/05/2020

Warm Up:Tabata Squats and Hollow Hold (alt exercises)Strength:Front Squat1-3 @85-90% + 10 @ 65-70%x4WOD:4 Hang Power Snatches6 Pull Ups8 Box Jumps6min...

02/04/2020

Warm Up: Coaches Call MU and HS walk practiceStrength:Double KB Clan and Jerkwork up to heavy KB'sWOD:Lap in backyard Double KB OH Walk12 Cal...

02/03/2020

Warm Up:Coaches CallStrength:EMOM 12min1. 5-10 Pull Ups2. 8-10 Barbell Rows3. 10-15 Hollow RocksWOD:1-2 Rope Climbs10 KB Swings40 DU'sx6

02/01/2020

Warm Up:25 Ball Slams25 Push Ups25 Weighted Box Walk Oversx2Strength:Deadlift 5x5then:Deadlift Deficit (on plate)10x3Sumo Deadlift 10x3Finisher:5...