12/14/2019

• Warm Up:
• Coaches Call
• Strength:
• Back Squat
• Work up to heavy single rep
• WOD:
• 100m Heavy Farmers Carry
• 50 Ring Dips
• 50 Box Jumps
• 50 Pull Ups
• 50 Swings (53/70)
• 100m Heavy Farmers Carry
• For Time

12/13/2019

Warm Up:1 min plank1 min side plank1 min high plank1 min side plankWOD 1:5min EMOM15/20 Wall BallWOD 2:5min EMOM15/20 sit upsWOD 3:15min 800m...

12/12/2019

Warm Up:Coaches Call Active MobilityStrength:2 Power Snatches + 2 OH Squatwork up to heavy set - 25 minsWOD:21-15-9Power Snatch (65/95)T2B

12/11/2019

Warm Up:5-7 Strict Toes to Bar - Control decent20 Leg Seated Raises over KB100 ft Double KB Front Rack Carry4 roundsWOD:20min AMRAP8 Front Squats...

12/10/2019

Warm Up:coaches callPractice:Box Jump Techniquesthen:10/12 cal erg + 15 box Jumps for timex3 - try to  beat each timeWOD:50 DU's10 Push Press...

12/09/2019

Warm Up:10-1 Wall Ball1-10 Wall Ball Sit UpsStrength WOD:10-1 Pull Ups1-10 Deadlifts (135/185)WOD:500m Row5 DB Man Makers15min AMRAP

12/07/2019

Warm Up:Group chat and mobilizeWOD: (thank Alberto)15m Handstand Walk 20 KB Snatches (32/24kg)20 Burpee Box jump Overs 40 Wallball (20/25)20...

12/06/2019

Warm Up:14 Alt DB Ground to OH7 V-Ups14 Alt DB OH Reverse Lunges10min AMRAPStrength:Back Squat 5x5WOD:1 min Stations, 1 min Rest between rounds, 3...

12/05/2019

Warm Up:active mobility then:30 secs max ball slam30 secs max sit ups1 min rest x4WOD:30 DU's10 Goblet KB Cleans13/12 cal on Bike10 KB...

12/04/2019

Warm Up:Active Mobilitythen:6 Lunges8 Squats10 Push Upsx4Strength:Bench Press 5x5WOD:12min AMRAP10 Box Jumps8 Burpees6 DB Front Squats

12/03/2019

12/3Warm Up:Foam RollActive Mobility - coaches callWOD:800 m Run10 Man Makers3RFTPractice:HS Hold and Walk

12/02/2019

12/2Warm Up:Coaches CallStrength:Clean & Jerk 5x5 - 10 Back Extensions after each setWOD:5 Shoulder to OH10 K2E50 DU's5RFT

11/30/2019

11/30BertFor time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m...

11/29/2019

11/299am Class OnlyWOD:Group Exercise Pick29 Reps of Each10 Exercises 2 RFT