Today

6/12

Coaches Call

06/11/2021

6/11Warm Up:Coach LedStrength:3 Power Snatches9 Floor Barbell Glute Bridges (same barbell as snatches)6 Rounds for QualityWOD:Body Armor...

06/10/2021

6/10Warm Up:Foam Roll - Coach led warm upStrength:Front Rack KB Lateral Step Ups5x4 - quality!!Eccentric Dragon Fly4x3Partner WOD:For time, teams of...

06/09/2021

6/9Warm Up:Dynamic Exercises - coach led400m Run3 rounds:10 sec HS Hold or Floaters8 Barbell DL8 Hand Release Push Ups8 MB Cleans with...

06/08/2021

6/8Warm Up:Foam RollCoach Led Dynamic Warm UpStrength:15min EMOM1-2 : L-sit Legless Rope Climb4-6 Strict T2B6 Single Leg Broad Jumps - each...

06/07/2021

6/7Warm Up:Foam Roll10 Perfect Stretch Steps3 rounds - barbell only5 Back Squats 1+1/420 Secs Front PlankStrength:2 Heavy Back Squatsrest 1 minute8...

06/05/2021

6/5Warm Up:Active MobilityJog BlockStrength:25 ManMakers - as heavy as you canWOD:3 Thrusters (95/135)7/9 Cal Row or 100m Run27 DU's or 27 Jumps...

06/04/2021

6/4Warm Up:10 Banded Good Mornings10 Banded Up Right Rows5/5 Single Leg Adductor Rocksx4Strength:Gym Length Yoke Carry5-10 Tire Flips3 TGU (each...

06/03/2021

Warm Up:5 mins mobility + jog block2 rounds10 Taters10 Ring Rows10 Bear to BridgeStrength:3 Position Power Snatch(every 75 secs, 10 mins = 8...

06/02/2021

6/2Warm Up:3 Power Cleans (empty bar)4 Banded Pull Downs5 PVC Kang Squatsx4Strength:1 Clean Pull1 Power Clean5 setsWOD:20min AMRAP3 Strict Hanging Leg...

06/01/2021

6/1Warm Up:Foam RollWOD 1:2 min cardio2 lap ostrich walk2 min cardio2 lap crab crawl2 min cardio2 lap duck walkWOD 2:"Spicy Durante Core"4 rounds15...

05/29/2021

5/29Warm Up:800m runActive Mobility DrillsWOD:"The Other Total"Max 1RM on 12 minsFront SquatPush PressPower Clean

05/28/2021

5/28Warm Up:Banded Shoulder MobilityGymnastics Pulling Warm UpStrength/Skill:Assault Bike Sprint - watts in 10 secs x 4Hanging Tuck Hold - 20-30 secs...

05/27/2021

5/27Warm Up:6 minutes cardioplank ball catchStrength:Tempo Eccentric Deadlift 4x5Lateral Band Walk 25"x4 (ankles)WOD:30 GHD/Ab Mat Sit Ups9 Deadlift...