Today

• 9/28
• Warm Up:
• 100m Run
• 10 Suma Squats with PVC
• 10 Squat to Stand
• 10 SL DL with PVC or Empty Bar
• 8 min AMRAP
• Strength:
• 3 DL from Risers (heavy)
• 4 Banded DL (moderate)
• 5/5 SL DL DB (mod heavy)
• 3-4 rounds for Quality
• WOD:
• 3-9-15-9-3
• Deadlift (135/185)
• Box Jumps
• ** 7 Body weight Bridges after each DL & BJ

09/27/2021

Warm Up:Foam Roll200m Row10 Body Blastersx2Strength/Skill:Ring Muscle UpsWOD:15min AMRAP12/15 Cals Assault Bike12 Ring Dips7 DB TGU

09/25/2021

9/25Warm Up:Active Mobility"bring Sally up"Partner WOD: "Manion"7 rounds for time400m Run (together)29 Back Squats (95/135#)His story: First...

09/24/2021

Warm Up:5 mins CardioCoach Led Warm UpStrength:4 rounds3 Snatch Pulls6 Box JumpsWOD:Every 3 mins for 5 rounds36 DU'sMax Reps - 1 Snatch +1 Hang...

09/23/2021

9/23Warm Up:Coach Led Active MobilityPlank GameStrength:Pistols 12-20x4Lateral Hand Stand Wall Walk 4-8 steps x4WOD:12min AMRAP3 HSPU6 T2B9 Hand...

09/22/2021

9/22Warm Up:Foam Roll - Band MobilityCoach led core warm upStrength:Glute Bridge 15-12-9-7-5Feet Elevated Side Plank Hip Drop - max x3Glute Plate Walk...

09/21/2021

9/21Warm Up:Coach Led MobilityStrength/WOD Prep:Thrusters 3x4Kipping Pull Ups 3-6x4"Fran Prep"4-6 Thrusters4-6 Pull Ups200m...

09/20/2021

Warm Up:Foam Roll12min 100m Run5/8 Cals Assault Bike5/8 Cals RowStrength:3-4 Rounds4 Parallette Shoot ThroughsGym Length Back Rack Barbell...

09/18/2021

9/18Warm Up:Group Dynamic Warm UpLong Jump ContestStrength:1 Hang Power Snatch + 1 OHSBuild to Heavy #Run 100m After each setWOD:4RFT9 Squat Snatch...

09/17/2021

9/17Warm up:PVC DrillsRowlingStrength:EMOM 12 min - alternating4-6 Candlesticks4-8 Archer Ring Push Ups6-10 GHD Back ExtensionsWOD:12min AMRAP7...

09/16/2021

9/16Warm Up:Coach led - see notesStrength:SL KB DL (supported)Bridge Walk Outs5x3Standing Band Hip Abductions 10-15x3WOD:For Time:50 Wall Ballrest 1...

09/15/2021

9/15Warm Up:Coach Led Banded MobilityGymnastics:A: Bar Muscle UpsB:Single Leg T2B4 sets of eachWOD:EMOM 15 min - 3 rounds1. Max Pull Ups  - Chest...

09/14/2021

9/14Warm Up:10 Perfect Stretches10 MB Cleans with Pause3-4 Rounds Coaches Call Clean Warm UpStrength:Every 30 Secs for 10 Rounds - Alternate1 Slow...

09/13/2021

9/13Warm Up:Foam RollSee Coaches NotesStrength:4 rounds1-3 Wall Walks9 DB  Bench Press45 sec Cardio - easy paceWOD:For Time:30 SA DB Power Snatch...