Today

• Presidents Day WOD
• Warm Up:
• Coaches Call
• Strength:
• Sumo Deadlift High Pull Practice
• WOD:
• ?ZEUS?
  U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds for time of:
30 Wall balls (20,14)
30 Sumo deadlift high-pulls (75,50)
30 Box jump (20)
30 Push press (75,50)
30/21 calorie row
30 Push-ups
10 Body weight back squats from the rack.

*Choose loads that allow you to perform your sets 2 or less. Your back squat set should be unbroken. 1 bar per athlete.  Back squat must come from the floor.

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...