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...

11/13/2020

Warm Up:Banded Shoulder Mobility 20 Band Air Squats for quality20 Band Abduction Presses20 Band Glute BridgesWOD 1:12min EMOMFeet Elevated Ring...

11/12/2020

11/12Pulling Warm UpSkill:3 rounds1 - 3 position T2B2 Strict MU or Jumping6 Heavy KB Hike PassWOD:12min AMRAP1,2,3...T2B or Toes to RingsKB Swings...

11/11/2020

Happy Veterans Day11 Rounds for Time400m Run11 DB Thrusters (30/50)11 Burpees

11/10/2020

11/10Warm Up:20 Banded Deadlifts15 Band Pass throughs10 SA KB DL each side5 Plank to SA Down Dog each sideStrength:Deadlift 1x5 - set new PRWOD:2...

11/09/2020

11/9Warm Up:Foam Roll+Couch StretchWorlds Greatest StretchBird DogsSkill:3 roundsDuck Walk Gym lengthHinge single arm Band RowCrab Walk Gym...

11/07/2020

11/7Warm Up:Perfect Stretch 30-40 Glute Bridges30 secs HS HoldWOD Prep:DB Squat Clean 3x3 Hand Release Burpees 3x4run 100m Squat Clean...

11/06/2020

11/6Warm Up:Active Total Body Warm UpStrength:Single Arm Ring Row 5x4 each armDeadlift with slow decent 3x4 WOD:Teams of 32000m Rowingor100 cal...

11/05/2020

11/5Warm Up:30 0n 30 offCossack Squats (alt)Single arm OH MarchTuck UpsControlled Scapular CirclesStrength:EMOM 12 min5-10 Front Squats to bench/box10...

11/04/2020

11/4Warm Up:15 Sprawl Wall Ball30 MB Russian Twists15 MB OH Reverse Lunges (each)30 MB Side Toss at Wall (15/15)400m Runx2Strength:Back Squats...

11/03/2020

11/3Warm up:Foam Roll3 rounds1 Wall Walk + 2 side steps each side8 secs ring hold6 Straight body sit upsStrength:EMOM 5 mins3 Split Stance Strict...

11/02/2020

11/2Warm Up:"Pulling" warm Upthen:5 Single Leg Glute Bridge with hold5 Forearm Plank rotations each sidex3Strength:12 Goblet Squats on Plate 20...

10/31/2020

10/31Warm Up:Coaches Call Mobilitythen:5 Kneeling Shoulder Press (each side)4 DB Squats with pause3 Halos (each direction)3 roundsStrength/Skill:4x3...

10/30/2020

10/30Warm Up:Banded Shoulder MobilityStrength/Skill:Bear Shoulder tap to reach through Shrimp Squats Double KB or DB Split Stance...

10/29/2020

10/29Warm Up:Banded/Pulling Warm UpStrength:A: 4 pull Ups + 2 Bar Muscle Ups with pause at topmod to - 4 Pull Ups with pause at top + 8 Ring/TRX body...

10/28/2020

10/28Warm Up:Active MobilityWOD:800m Run50 DB Plank Rows 100 Push Ups150 KB Swings800m Run

10/27/2020

10/27Warm Up:Banded pass throughsBanded Deadlifts10 Plank to Single arm Down Dog - alt+ Snatch Warm Up:4 Snatch grip DL4 DL + Shrug4 DL + Shrug + High...

10/26/2020

10/26Warm up:Foam Roll15 sec pigeon stretch each leg15 sec single leg glutei bridge hold10 bent over band pull aparts3roundsSkill:10-20 Jump Jack...

10/24/2020

10/24Warm Up:Full Body Warm Up - Then:3 rounds200m Run with MB8 MB Press6 MB Snatch4 MB TGU (2 each side)6 Strict Toes to Bar2020 Games...

10/23/2020

10/23Warm Up:3 rounds10 Banded Pass throughs10 Banded Pull Aparts10 Booty Steps (each side)5 Plank walk Ups (each side)Strength:10-20 sec Chinese...

10/22/2020

10/22Warm Up:Foam Roll2 rounds20 Deadbug10 Cat Cow20 sec Plank3 rounds10 Barbell Elbow Pumps5 Barbell Hang Power Cleans5 Barbell Front Squats20 sec...

10/21/2020

10/22Warm Up:TTT - Full Body Warm Upthen:2 rounds200m Med Ball run8 MB Thrusters6 MB Squat Cleans4 Strict Sit Ups with MB - feet...

10/20/2020

10/20Warm Up:Thoracic Flow - then:2 rounds5 Scapular Pull Ups with 5 sec hang15 Sec HS Hold against wall15 sec Hollow Body Band pull down and...

10/19/2020

10/19Warm Up:Perfect Stretch 103 rounds5 Offset DB Squats each side10 Glute Bridges10 Sec Contralateral Plank each sideStrength:4x4 - (2, rest 20 sec,...

10/17/2020

10/17Warm Up:3 rounds10 Barbell Elbow Pumps5 Barbell hanging Power Cleans5 Barbell Front Squats20 Sec Plank as a groupStrength:Hang Squat Clean4 reps...

10/16/2020

10/16Warm Up:Full Body TTT Warm UpStrength:Half Kneeling Sa DB Press 4x4 Reverse Hypers 8-12 reps 4 setsWOD:400m Run21 KB Swings (35/53)12 Ring...

10/15/2020

10/15Warm Up:2 rounds, 30 on 30 offCossack Squats, alternating legsSingle Arm DB Snatch, alternatingPogo JumpsBar MU Transition DrillSkill:Bar Muscle...

10/14/2020

10/14Warm Up:Push UpsRowling - 150TRX or Ring PlanksStrength:Press 3x3Push Press 2x3Push Jerk 2x3WOD:200m Run50FT Oh DB Walking Lunge (25/25)4 RFT

10/13/2020

10/13Warm Up:3 rounds8 Step Ups with controlled slow step down (each leg)8 Single Leg adductor Rocks10 Scapular Push Ups (single arm if you...

10/12/2020

10/12Warm Up:Foam Roll - lacrosse 10 Barbell Kang SquatMarches, March with Kick15 Swingsx3Strength:Body Band Walking Gym Length x2Weighted Glute...

10/10/2020

10/10Warm Up:6 Bear to Bridge (alt)6 MB Cleans6 MB Thrusters6 Scapular Pull Upsx3Fran Prep:1:  Build to tough set of 3 Thrusters (4 sets or...

10/09/2020

10/9Warm Up:3 rounds10 shoulder pass throughs with band5 Half Kneeling  Adductor rocks and rotation twist5 ring rowsWOD 1:400m Run5 Tall Box...

10/08/2020

10/8Warm Up:Foam Roll - Mobility - Pressing warm upStrength:Bench Press 3x5WOD:Every 4 minutes for 4 rounds15 Ball Slams15 KB Swings

10/07/2020

10/7Warm Up:Perfect LungeSupine Leg ExtensionsDeadBugsHip AirplaneStrength:Deadlift3x5 (slow and controlled)Partner WOD:100 Wall Ball80 Cal Rower60 DB...

10/06/2020

10/6Warm Up:2 rounds thoracic flow togetherthen:5 Scapulas Pull Ups10 Prisoner Squats + 1 gym length prisoner lunges10-15 Sec Hollow Banded HoldSkill...

10/05/2020

10/5Warm Up:Mobilize after Kens birthday WODStrength:Banded Bridges 15x3KB Halos 3 each direction x3Single Arm Plank 15 secs each hand x3WOD:20min...

10/03/2020

Happy 78th Birthday Ken Williams!!78 Box Jumps78 KB Swings78 Push Ups78 Squats78 Wall Ball78 Sit Ups78 Deadlifts (95#)

10/02/2020

10/2Warm Up:Banded Mobility10 perfect stretch walk20 Kang Squats with platex2Strength/Core:TGU 2 reps each side x4 (slow and controlled)15 secs x4...

10/01/2020

10/1Warm Up:Foam RollBarbell Prep for SnatchStrength:5 Sets building in weight1 High Hang Power Snatch1 Power Snatch1 OH SquatGymnatics WOD:EMOM 12-16...

09/30/2020

9/30Warm Up:Jog BlockPlanksWOD:45 sec on 15 off - 2 sets each groupKB Squat PressKB Figure 8 curlsSingle arm SwingSingle arm RowKB Sit up to...

09/29/2020

9/29Warm Up:Hip Mobilizing10 90/90 KB Legs Pull Over10 Sec ring row Hold (1 foot off, switch)10 Off Set Split Squats (5/5)x2Strength:Front Squat 1x4...

09/28/2020

9/28Warm Up:Banded stretchesthen:3 rounds25ft OH KB Bottoms up Carry each side5 split Stance squat jump each side15 sec side plank each...

09/25/2020

9/25Warm Up:Work out the kinks from the weekthen:1 minJump RopeLeg KicksDuck WalkLungesx2Skill:High Box Jump 3x430 sec Plank Hold after each...

09/24/2020

9/24Warm Up:Hip & Shoulder mobilizingthen:2-3 rounds6 Half Kneeling Press each arm8 Heavy MB Squats10 Hollow Banded Pull DownsStrength:Dip Squat...

09/23/2020

9/23Warm Up:Active Mobility - Foam RollStrength:DB Bench Press5x5WOD:8 KB Halos10 KB Goblet Squats8 Press each side15 Swings8 Bent over rows each...

09/22/2020

9/22Warm Up:a:Rowing Technique (10 arms, 10 legs, 10 full pull)b:15 Sec Pigeon pose on box each side + 10 sec ring holdSkill:3 rounds5 Single...

09/21/2020

9/21Warm Up:Active Mobility & Foam RollingSkill:6-12 Parallete Push Ups15-20 sec Ring Tuck Hold6 Ring Plank Extensions12min...

 

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