Today

• 12/3
• Warm Up:
• 10 Sec Plank, 10 Sec Extended Plank
• 5 Supported SL DB Deadlift each side
• 3 SA DB OH Squat with pause at low spot
• x3
• C&J Warm Up
• Strength:
• 3x4 C&J with pause at both catching spots - keep it clean
• 4 sets Running Wall drill w/6 switches
• WOD:
• For time:
• 400m Run
• 21 Burpee Box Jumps
• 9 Power Clean & Jerks (95/135)
• 200m Run
• 15 Burpee Box Jumps
• 6 PC&J
• 100m Run
• 9 Burpee Box Jumps
• 3 PC&J
• cap 20min

12/02/2020

12/2Warm Up:Mobilitythen:4 mins each station - 45 on 15 offRowerSki ErgAssault BikeWOD:3-4 Sets12 Glute Bridge DB Bench Press12 DB Deadlift12 Dead...

12/01/2020

12/1Warm Up:4 rounds5 KB Goblet Squats +5 sec hold at bottom5 KB Hike Passes10 secs Hanging Scapular Hold20 secs Front Plank HoldStrength:1+1/4 Front...

11/30/2020

Warm Up:8 Banded Pass Throughs8 OH Squats8 Ring Rows100m Run or 150m Rowx3Strength:5 set Snatch Complex1 pausing high hang squat snatch1 pausing hang...

11/25/2020

11/25Warm Up:Foam Roll3 rounds15 Sec Hold Shoulder Ext Plank15 sec Hold Single Leg Bridge10 Sec Single Arm Down DogSkill/Strength:Kipping Hand Stand...

11/24/2020

11/24Warm Up:Joint Prep RoutineSide Plank KB Arm BarSeated Snatch Grip Behind the neck PressKB TatersStrength/Skill:Snatch Balance 3x3Hollow Body...

11/23/2020

11/23Warm Up:Foam Rollthen:10 MB Deadlift10 MB Snatches10 MB Squats10 MB Push Press10 Jumps Over MBx2Strength:EMOM 16 min1. SA DL + 25ft Farmers Carry...

11/21/2020

11/21Warm Up:Coaches CallStrength:SA DB OH Squat 3x3SL Broad Jump 8x3 (alt Legs)WOD:30-20-10SA DB Clean & Jerk (35/50)Box Jumpsrest 3...

11/20/2020

11/20Warm Up:Coaches CallStrength:Deadlift 3x4 (75-80%)Ring Face Pull 6-8x4WOD:"Modified Barbara"9/15 Strict Pull Ups25 Sit Ups40 Band Glute Bridges4...

11/19/2020

11/19Warm Up:Lat StretchAdductor stretch on boxTin Soldier march Wrist MobilityWall Walks - slow, controlled and pausing in 3 posx2Skill:EMOM 2...

11/18/2020

11/18Warm Up:Foam RollMobilityStrength:Clean High Pull3x4Partner WOD:3RFT1000m Row OR 60 cals Assault Bike40 KB Swings (70/53)20 Hang Power Cleans...

11/17/2020

11/17Warm Up:Foam Roller work on legs (5 minutes) + 3 rounds (mobility and activation) - 10 secs Slit Stance positional breathing, each side (arms...

11/16/2020

11/16Warm Up:Coaches Call Full Body Warm upSnatch Warm Up 1013-6 Parallette Push upsStrength:Snatch Complex3 Snatch Grip DL2 Hang Power SnatchDouble...

11/14/2020

11/14Warm Up:Coaches CallStrength:Deadlift 3x3 (tempo eccentric)HandStand Floaters 6-8x3Broad Jumps 4x3WOD:AMRAP 13mins25 Deadlifts (50% PR)25 Wall...