02/26/2021

• 2/26
• Warm Up:
• Mobilize 
• Strength:
• Box Front Squat 3x5
• WOD:
• 20min AMRAP
• 400m Run
• 6 Boulder/Bag Over Something or Heavy Tire Flip
• 12 Hollow Body Rocks

02/25/2021

2/25Warm Up:20 Jump Jacks5 Side Kneeling Reach Thrus4 Inchworms with Push Up3 Broad Jumps3 roundsStrength:Single Arm Plank Rings (or what is...

02/24/2021

2/24Warm Up:Foam Rollthen:800m Run100m Farmers Carry20 Banded Glute Bridges20 Sec Hollow Hold20 Barbell Clean and Jerk (or very...

02/23/2021

2/23Warm Up:Squat Warm Upthen:5 Cossack Squats4 DB SA PP3 Deck Squatsx2Strength:"Squatting Contrast"4 Back Squatsrest 30-60 secs8 DB Front SquatsBuild...

02/22/2021

2/22Warm Up:Foam RollHip Mobility and Scapular ActivationStrength:4/4 SL Deadlifts with pause at bottom4/4 Archer Ring Rows 8/8 Plank Side...

02/20/2021

2/20Warm Up:Group Core Warm UpWall Ball Volley BallWOD:1-3-6-9-12 etc...Box JumpBurpeesThrustersSA DB Clean and Jerk20min AMRAP

02/19/2021

2/19Warm Up:Hanging Scap Circles6 OH SA Squats - each8 Goblet Hip Extensions x3Strength:OH Squat 4x4WOD:3 RFT100m Farmers Carry400m Run8 Heavy...

02/18/2021

2/18Warm Up:MobilitySide plankKB SwingsSide Hollow Body HoldSkill:10/7 HSPU (or negatives if still learning)20 secs hollow rocks20 secs Kipping Ring...

02/17/2021

2/17Warm Up:PVC mobility10 Barbell Rows5 MB Cleans100m Run3 roundsStrength:Squat Clean 5/4/3/2/1** 30 DU's or 1-1-1-2 pattern jumpWOD:15min...

02/16/2021

2/16Warm Up:20-30 secs Shoulder Stretches20-30 secs Opp Hand Foot Planks4+4 Inchworms with Alt Foot Taps3 Wall Walks2 roundsStrength:4-3-2-1Shoulder...

02/13/2021

2/13Warm Up:Coaches CallWOD:18min to complete:10 rounds:35 DU's15 Hang Power Snatch (55/75)if complete under time cap ...9 Burpees 9 OH...

02/12/2021

2/12WOD:Lets see what the weather does...

02/11/2021

2/11Warm Up:Coaches Squat Call Strength:Front Squat 15RM - 4 setsWOD:"Give me Crutches"100m Run25 Wall Ball3-4 roundsFinisher:30 Arch Ups30 Sit...

02/10/2021

2/10Warm Up:Coaches Call WOD:"Double AMRAP 5"6 Deadlifts (65/95)15 DU's or 25 SinglesAMRAP 5 minutesrest 5 minutes - repeat - try to...