Today

  • 7/23
  • Warm Up:
  • Mobility and Rowling
  • Strength:
  • 4 sets
  • 2 weighted eccentric Pull Ups
  • 20 sec Ring Side Plank
  • WOD:
  • 15min AMRAP
  • 4 Strict Pull Ups
  • 7 Double DB Hang Power Clean (35/50)
  • 10 DB Push Ups
  • ** rest 30 secs

07/21/2021

7/21Warm Up:Foam RollJog BlockActive MobilitySkill/Strength:Hand Stand Push UpsParallette/Rings L-SitPartner WOD:AMRAP 25 mins200m SandBag Carry150...

07/19/2021

Warm Up:Coaches callStrength:3 sets 25Ft SA OH DB march each side3 sets 10 Sec SL Extended Reverse Plank Bridge each sidePush Jerk 4x4WOD:21 Db hang...

07/17/2021

7/17Warm Up:Foam Roll+ 3 rounds3 Paralette Shoot throughs4 Kip Swing + Kip Pull Up50 foot walking lunges6/6 Single Arm KB SwingsWOD:"Helen"3RFT400m...

07/16/2021

7/16Warm Up:MobilizeStrength:Bench Press 16-12-8-6Hanging L-Sit 10-20 sec hold x4WOD:"Death by Burpee"EMOM2 Barbell Roll Outs + 4 Burpees over Bar

07/15/2021

7/15Warm Up:Foam Roll3 rounds Core Warm Up8 Bird Dogs10 Crab Toe Touches20 Sec Side Hollow Hold1 gym Length Death March6 DB Power Snatches each...

07/14/2021

7/14Warm Up:Jog Block2 roundsHip Stretch 20 secs10 Prone Scap Retractions10 SA down dogsx2Strength:Power Clean 3x4Legles Rope Climbs 1-2x4Side...

07/13/2021

7/13Warm Up:Coach Led MobilityStrength:Barbell Hip Thrust 6x5Lateral Handstand Walk 4-6 steps x 5WOD:12min AMRAP3 Wall Walks or 12 Hand release Push...

07/12/2021

7/12Warm Up:Foam Roll400m Jog Together+ 2 rounds30 Jump Jacks10 Lunge with TwistWOD 1:500m Row for Time30 Cals Assault Bike for TimeWOD 2:7 Feet...

07/10/2021

7/10Warm Up:Coaches Call Dynamic DrillsStrength:Pistols 10x4Parallette Frog Stand 10 secs x 4WOD:Open 18.2 & 18.2a

07/09/2021

7/9Foam Roll - MobilizeStrength:10-9-8...1KB Swings (72/53)Sit Ups200m Run after each set18min CapFinisher:Banded Bicep Curls 15x3Seated OH DB Tricep...

07/08/2021

7/8Warm Up:group stretch400m runPulling warm upStrength:4 Banded Strict MU's4 Parallette shoot throughs - one leg off ground10-20 Sec Side...

07/07/2021

7/7Warm Up:Foam Roll"Squat Flow"20 Walking Lunges with RotationStrength:Back Squat 2x5Unilateral Farmers Carry - Gym Length each sideWOD:6-9-12-15DB...

07/06/2021

7/6Warm Up:Foam RollBand Pull ApartsHang from Bar10 Sprawlsx3Strength:SA DB Snatch 5x5SA DB Bent over Row 4x5WOD:15min AMRAPBear Crawl Gym Length25...

07/05/2021

7/59am Class Today1776 as a Partner WOD49 Burpee Warm Up

07/03/2021

7/3Warm Up:Coaches CallWOD:18.2 & 18.3

07/02/2021

7/2Warm Up:Coaches Call Mobility Drills1 mile RunStrength:EMOM 15 minutes5 Bench Press5 Barbell floor Glute Bridge5/5 PistolsWOD:Six Pack...

07/01/2021

7/1Warm Up:Foam RollPlank GameStrength:4 rounds5 Hang Power Snatch250m RowWOD:3 rounds for Max Reps1 min Max Banded Pull Ups1 min Max Alternating DB...

06/30/2021

6/30Warm Up:Coach LedStrength:Front Squat3x2 Light - pause at bottom1x5 - new PR?WOD:20min AMRAP5 Front Squats (125/185)6 Single DB Box Step Ups7 Box...

06/29/2021

6/29Warm Up:Banded Shoulder MobilityCoach Led DrillsStrength:Push Press 5x4Rind Tuck Hold - 10-15 Secs100m SprintWOD:3 RFT100m Shuttle Run (25x4)10...

06/28/2021

6/28Warm Up:Coach LedStrength:3 rounds for Quality1 minute on, 30 secs restKang SquatsRowing for CalsRope Pull UpsWOD:EMOM 15 minutes3 Deadlifts5...

 

Currently look at 21 days worth of workouts. See: 14 days | 30 days | 60 days
Slide Background

We'll let you know when to start physching...

Enter a valid email address below and we will email you when a new workout is added each day

*We will never share your email address with third parties