10/23/2021

  • 10/23
  • Warm Up:
  • Group Mobility
  • Ring Dips Max x5
  • Plate Russian Twist 20x5
  • Partner WOD:
  • 150 Partner Wall Ball
  • 125 Synchronized KB Swings
  • 100 Lunges with DB OH (Shared)
  • 75 K2E (shared)

10/22/2021

10/22Warm Up:100m Run100Single Jump Rope15/15 SL Deadlift15 Prisoner Squats15 Banded pull aparts30 sec plankx3Strength:Front Squats 5x5WOD:25...

10/21/2021

10/21Warm Up:Foam Roll - Banded Warm Up - 10 mins5-10 mins - Coaches Call - Game of ChoiceWOD:400m Run3 TGU (each side)25 Sit Ups20 Shoulder Taps...

10/20/2021

Warm Up:Coaches CallStrength:Squat Clean 5x5WOD:"The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute....

10/19/2021

10/19Warm Up:mobilize - coaches call 10 mins12min EMOM - rotate through stations 1. Inchworms with push up2. Kip Swings3. PVC/light Barbell Good...

10/18/2021

10/18Warm Up:Foam Roll - Work out Ken's WOD100m Run10 Suitcase DL Right10 ALT Side Ball Slams100m Run10 Suitcase DL Left10 ALT Side Ball...

10/16/2021

10/16Warm Up:Set up and Review for WODKen Williams Birthday WOD:79 of Each for TimeBox JumpsSit UpsPush UpsSquatsWall BallKB SwingsDeadlift 95#

10/15/2021

10/15Warm Up:Coaches CallStrength:3x2 Jerk Balance3x2 Tall Jerks5x2 Behind the Neck Press in Split2x5 Split JerkWOD:3 Sets Max reps60 seconds...

10/14/2021

10/14Warm Up:2x's15/15 Banded Booty Side StepsLap Forward, Lap Backwards Banded Monster Walks20 banded SquatsHigh Plank Box Around the World...

10/13/2021

10/13Warm Up:Banded Mobility: Hips, Lats, Chest 2 Sets:5/5 Hawaiian Squats10 Banded Good Mornings 5 InchWormsWOD 1:Tabata This!Bear Crawl,...

10/12/2021

10/12Warm Up:5 min Foam Roll + 5 min Jump Rope - various jumpsCore/Prep for WOD:12min EMOMMin 1: Handstand Hold (35-45secs)Min 2: 10 CandlesticksMin...

10/11/2021

10/11Warm Up:Coaches Call 15 mins:Chest, Shoulder & Hip Active Mobility Drillsthen:2x with PVC5 Muscle Snatch + 5 OH Squats4 Squat Snatches + 4...

10/09/2021

10/9Warm Up:Coaches Call - 10 minutesSet up and Review movements for WODWOD:"Filthy Fifty"For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50...

10/08/2021

10/8Warm Up:Foam Roll - mobilize 5 minsthen:Deck of Cards Spades = BurpeesHearts = Push UpsDiamonds = SquatsClubs = Hollow Rocks# on card = reps,...

 

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