• 5/24/2019
  • Warm Up:
  • Fun 15 mins
  • Rowling - 200m x3 (coaches call penalty)
  • Strength:
  • Weighted Pull Ups
  • 3-3-3-3
  • WOD:
  • 1min Stations
  • rest between rounds as needed
  • 3 rounds
  • KB Swings
  • KB Alt Reverse Lunge Pass Under Knee
  • Ball Slams
  • Floor Laying Ball Chest Press (hold hollow legs for challenge)


5/22/2019Warm Up:25/25FT DB March (single DB)10 Banded Good Mornings10 Hollow/Arch Kip Swings (**advance add MB between feet)10 Strict Push Ups...


Warm UP:10 Alt DB Snatch Sprawl20 Lateral Hops Over DB30 Mtn. Climbers10min AMRAPStrength:Front Squat8-8-6-6-4-4WOD:200m Row10 DB Thrusters (5/5)10...


5/21/2019Warm Up:Coaches CallWOD:100 Double Unders (200 singles)25 OH Squats (135/95lb)25 Burpees 2 RFT- then -Run 1.5 Miles (sub row = 3000m)


Warm Up:Foam roll then:30 seconds each x3HS Hold Face to WallChin Up HoldBottom of Push Up HoldWall Squat with PlateStrength:DB Bench...


Bonny's Birthday WODWarm up:Active Mobilitythen:60 Walking Lunges60 Jump Jacksx2WOD 1:600m Run or Row60 Alternating Weighted Step Upsx2WOD 2:100m...


Warm Up:Coaches Call WOD:For Time50 Box Jumps40 DB Squat Cleans30 OH Walking Lunges 20 T2B10 Tire Flips200m Run after each...


Warm Up:Power Wall BallLunges with MB OHWall Ball sit upsMB Jump Jacks1 min each station3 roundsStrength:Press8/8/6/4/4/4WOD:12min AMRAP10 Deadlifts...


Warm Up:Jog BlockActive MobilityWOD:4 rounds for time, alternating arms each round, of:10 single-arm squat snatches8 single-arm rows6 single-arm push...


5/14/2019    Warm Up:Coaches Call, Drills for SnatchStrength:SnatchWork up to a heavy singlethen:Hang Squat Snatch3-3-3WOD:300m...


5/13/2019Warm Up:21-15-9PVC OH SquatsPush Ups with ClapHollow RocksStrength/Practice:Back Squat 8/8/6/4/4/4Practice Hold or Walk between...


5/11/2019Donnies Birthday WODWarm Up:Donnies CallWOD:"Filthy Fifty Four"For time:54 Box jump, 24 inch box54 Jumping pull-ups54 Kettlebell swings, 1...


5/10/2019Warm Up:Coaches Call, Review MovementsStrength:1 Snatch + 1 Hang Squat Snatch + 2 OHSx5 setsWOD:15 Snatches30 Sprawls15 Back Squats30 T2B15...


5/9/2019Warm Up:Coaches Call MB Drills (jump jacks, squats, sit ups, etc)Strength:Push Press 5x3Front Squat 5x3WOD:16min EMOM3 Rope Climbs20 Goblet...


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