03/19/2020

  • Warm Up:
  • 5 OH KB Squats
  • 10 Alt Reverse Lunge KB Pass Thru
  • 20 See Saw Squats
  • x3
  • Strength:
  • Push Press + Push Jerk + Split Jerk
  • WOD:
  • 20 Swings
  • 20 Floor KB Chest Press (10/10)
  • 20 Anchored Leg Raises
  • x4


03/18/2020

Warm UP:Banded Mobility and ExercisesStrength:Squat SnatchWOD:Farmers Carry 100m50 Sit Ups25 Alt DB Snatches4 RFTFinisher:150 Burpees for Franny

03/16/2020

Warm Up:MobilizingWOD:4 rounds for time of:50-ft. walking lunge30 wall-ball shots30 box jumps♀ 20-in. box ♂ 24-in. box

03/14/2020

Warm Up: mobility drills + core drills + movement prepGAME: hot potatoes w/medicine ballWOD:AMRAP 20 minutes7 Toes to Bar7 OHS #95/657 Bar Facing...

03/13/2020

3/13Warm Up:Coaches Call Prep for StrengthStrength:Clean Pull 10-8-6-4Single Leg Deadlift 12-10-8-6 (total reps)WOD:3 Squat Cleans3 Hang Cleans4...

03/12/2020

Warm Up:8 Strict k2E20 Lunges Walking Backwards8 Ring Rows (feet elevated)20 Banded Glute Bridges3 Rounds for QualityStrength:Back...

03/11/2020

Warm Up:Coaches Call MobilityStrength:10-8-6-4-2 Strict HSPU20-16-14-12-10 Kipping Pull Ups**20-30 sec Hollow Hold after each setWOD:40-30-20-10Cal...

03/09/2020

Warm Up:Coaches Call mobility/coreStrength:200 Push UpsWOD:Circuit - 1 min each - 15 sec transitionLunge to OH Press - Double DB or KBWeighted side...

03/09/2020

Warm Up:coaches callStrength:Push Press5x5WOD:15 KB Swings10 Alt Push Press - KB or DB15 Air Squats200m Row5 RFT

03/07/2020

Warm Up:Core and Strength prep drillsStrength:Deadlift 8x5 (65-75%)WOD:1 DL2 Squat Cleans (155/105)3 Deficit Hand Release Push Ups4 High Box Jumps...

03/06/2020

Warm Up:Coaches CallStrength:Front Squat 5x5 (first 3 reps 5/5/5 tempo)WOD:10 Double KB or DB Clean and Jerk100m Farmers Carry20 Wall Ball15min AMRAP

03/05/2020

Warm Up:MB DrillsStrength:Bench Press 10-8-6-4-2** Follow each set of bench with 20-40sec Ring L-Sit HoldWOD:9 Bar MU's9 Pull Ups (strict)100m...

03/04/2020

Warm Up:Lap Weighted Bear Crawl10 ring rows! min Wall Sit15-30 Sec Chin Up Hold3 RoundsWOD:30 DU's10 Burpee Box Overs** max thruster+ Lunge+Lunge...

03/03/2020

Warm Up:Banded Shoulder and lat mobilitythen:Single DB OH Squats 5/5Alt DB Snatch 10Hollow Hold 20 Secsx2Strength:Power Clean + Hang Power Clean +...

02/29/2020

Warm Up:Group Pick Partner WOD:25min AMRAP4 Power Cleans (95/135)8 KB Swings12 Squats** partners run 200 together on minute 0, 5, 10, 15, 20**...

02/28/2020

Warm Up:5 KB Squats5 KB Presses10 KB Swings7min AMRAPStrength:Bench Press 5x8Bent Over Row 5x8Barbell Curls 5x8** 100m Ski Erg, Row or RunWOD:1 min...

02/27/2020

Warm Up:PVC and Banded exercisesStrength:2 Power Cleans + 2 Hang Cleans + 3 Front SquatsWOD:10 Pull Ups20 HS Hold or High Plank Shoulder Taps30 Alt...

02/26/2020

Warm Up:10min EMOM10 Wall Ball**Mtn Climbers with hands on MB for remainder of minutePartner WOD:25 Burpees over Bar25 Thrusters400m Run4 RFTShare the...

02/25/2020

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 -...

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...

01/31/2020

Warm Up:Coaches CallStrength:12 min alt EMOM1. 5 kipping slow negative HSPU2. 8 Seated DB Strict Press (straight legs on floor)3.  10 Plank to...

01/30/2020

Warm Up:Mobility - Coaches CallStrength:Power Clean + Hang Squat Clean + 2 Split Jerkswork up to moderate weight good formWOD:500m Row12 Alt. DB...

01/29/2020

Warm Up:Box Drills & Mobility Strength:8/8 Single Leg Step Downs (KB Front Rack Position)2/2 TGU8-10 Ring Dips WOD:50 Wall Ball50 Sit...

01/28/2020

Warm Up:Coaches CallStrength:Back Squat 3 @ 75-80% + 10 @ 55-60%go heavier than last timerest as needed - go up 10 LB's each set Total of 3...

01/27/2020

Warm Up:Banded Mobility - Foam RollStrength/Core:5-10 HSPU + Lap of Table Top Bear Cawl with Plate x32-6 Ring Muscle Ups + 14 KB Plank Pass Throughs...

01/25/2020

Warm Up:Games (plate rope pull, "America")Partner WOD:100 Wall Balls30 Synchro single arm Front Rack Lunges (35/55)40 Chest to Bar Pull Ups / Pull...

01/24/2020

Warm Up:Coaches CallWOD:5 Push Ups10 Burpees 15 Leg Raises20 KB Swings25 Lateral Hops over KB (or toe touches x2)5RFT

01/23/2020

Warm Up:10 MB Squat Clean and Press30 sec Hollow Hold3 Inchwormsx3Strength:20min to find 1RM Split JerkWOD:200m Farmers Carry75 DU's25 Cals on...

01/22/2020

Warm Up:15/15 Banded Booty March10-15 Banded Lat Pull Downs20 Banded Dead Bugs15 Feet Together Bridgesx2Strength:Deadlift 5x5WOD:12 EMOM1. 5-10 Pull...

01/22/2020

01/21/2020

1/21Warm Up:Coaches CallStrength:6 Push Press (You pick)5 Bottom Up KB Press (5/5)1-2 Strict Skin the Cats or 3-5 Strict K2E4 setsWOD:10 Alt TGU (DB...

01/20/2020

Warm Up:5 Dive Bomber Push Ups10 Floor Toes to KB15 Squats with KBx3Strength:Back Squat 3 reps at 75-80% + 10 reps 50-55%go up 10lb each set, 3...

01/18/2020

Warm Up:Group PickPartner WOD: Run 400m20 overhead squats (135/95lb)15 synchro burpeesRun 400m30 power clean and jerks15 synchro burpeesRun...

01/17/2020

1/17/2020Warm Up:Coaches CallStrength:Strict Press 5x5WOD:250m Run, Row or Erg2-5 Squat Snatches6 Rounds - 1 min rest between roundsgo up in weight...

01/16/2020

1/16/2020Warm Up:20 Squats20 Alt Pistols30-45 Set Wall Sit with KB15min WOD:100m FR Farmers Carry40 Ball Slams40 Lateral Hops Over Ball100m...

01/15/2020

Warm Up:10 MB Cleans15 Banded Pull Side Plank (each side)30 Sec Hollow Holdx3Partner WOD:**800m Run Togetherthen - 5 rounds each, I go, you go:5 Power...

01/14/2020

1/14/2020Warm Up:Coaches Call Warm Up for Lift -Pause Split Jerk + Split Jerk - pause at bottom of first rep splitwork up to moderate weightWOD:2...

01/13/2020

Warm Up:5 Pull Ups + 10 sec chin up hold8 Barbell Rows with Pause at top10-15 Banded Lat Pull Downs4 roundsWOD:4 Burpee Pull Ups (4 MU's Rx+)8 Box...

01/11/2020

Aleisha's Birthday WOD:            1-7-8484 Burpees as a groupthen:10 Deadlifts10...

01/10/2020

Warm Up:Banded HugsBanded Lat Pull DownHollow RockInchworm with DB'sPractice:Skin The CatsWOD:30 Cals Assault Bike30 Wall Ball30 GHD Sit Ups30...

01/09/2020

Warm Up:1 min eachPlank Push UpsKB Front Rack Single KB Slow Squats (30/30)DB Death MarchPartial Turkish Get Up (30/30)3 roundsStrength:Bench Press...

 

Currently look at 60 days worth of workouts. See: 14 days | 30 days | 60 days
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