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...

06/26/2021

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

06/26/2021

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

06/26/2021

6/26Warm Up:Coaches CallStrength:Front Squat build to Heavy 1 rep - hold 10 secs at bottom WOD:"Running Smette"For Time (with a Partner) - 3 mile...

06/25/2021

6/25Warm up:Coach Led - Banded shoulder mobilityClean Warm UpStrength:10 mins to find Heavy Power CleanEMOM 4 min2 - 80% of Power CleanEMOM 4 min3 or...

06/24/2021

6/23Warm Up:Coach Led - PVC Pipe drillsStrength:Split Jerk5 sets 1 + 1Staggered Stance KB or DB DL 5x5WOD:10 Ball Slams6 Push Jerks (115/85)6 Bar...

06/23/2021

6/23Warm Up:10 Banded Face Pulls10 Kneeling DB Hang Cleans20 sec Hollow Holdx3Strength:2 Weighted Pull Ups10 Hollow Rocks5 RoundsWOD:2 rounds12...

06/22/2021

6/22Warm Up:200m Run/Row10 Narrow stance Squats15 Sec Wall Sit5 Inchworms with push up4 roundsWOD:Squat 1/2 Ton & Run4 RFTBack Squat 1/2 Ton400m...

06/21/2021

6/21Warm Up:3 rounds200m Run8 Single Leg Airplane6 Side Plank Rotations (each side)4 Elevator Push UpsStrength:3 Snatch Deadlifts8 Single Leg DB Floor...

06/19/2021

6/19Warm Up:Foam Roll - Set UpWOD:Filthy Fifty Five for 55 minutes

06/18/2021

6/18Warm Up:Foam Roll5 Hand Release Push Ups10 PVC Kang Squats5 Glute V-Walk outx2"Burpee over the Bags"Strength/Skill:2 TGU Left2 Inverted Burpee to...

06/17/2021

6/17Warm Up:Dynamic Warm UpDB Snatch Warm UpStrength:4 rounds for quality2-5 Eccentric Ring Pull Ups25 FT Sled Pull8 DB Split Snatch -...

06/16/2021

6/16Warm Up:100m MB Carry OH4 Bear + 4 taps to Bridges4 Hollow to Arch Rolls8 Banded Bridges16 Standing Banded Hip Extensions100m runx4Strength:2x4 -...

06/15/2021

6/15Warm Up:50 BurpeesWOD:"Bear Complex"

06/12/2021

6/12Coaches Call

06/11/2021

6/11Warm Up:Coach LedStrength:3 Power Snatches9 Floor Barbell Glute Bridges (same barbell as snatches)6 Rounds for QualityWOD:Body Armor...

06/10/2021

6/10Warm Up:Foam Roll - Coach led warm upStrength:Front Rack KB Lateral Step Ups5x4 - quality!!Eccentric Dragon Fly4x3Partner WOD:For time, teams of...

06/09/2021

6/9Warm Up:Dynamic Exercises - coach led400m Run3 rounds:10 sec HS Hold or Floaters8 Barbell DL8 Hand Release Push Ups8 MB Cleans with...

06/08/2021

6/8Warm Up:Foam RollCoach Led Dynamic Warm UpStrength:15min EMOM1-2 : L-sit Legless Rope Climb4-6 Strict T2B6 Single Leg Broad Jumps - each...

06/07/2021

6/7Warm Up:Foam Roll10 Perfect Stretch Steps3 rounds - barbell only5 Back Squats 1+1/420 Secs Front PlankStrength:2 Heavy Back Squatsrest 1 minute8...

06/05/2021

6/5Warm Up:Active MobilityJog BlockStrength:25 ManMakers - as heavy as you canWOD:3 Thrusters (95/135)7/9 Cal Row or 100m Run27 DU's or 27 Jumps...

06/04/2021

6/4Warm Up:10 Banded Good Mornings10 Banded Up Right Rows5/5 Single Leg Adductor Rocksx4Strength:Gym Length Yoke Carry5-10 Tire Flips3 TGU (each...

06/03/2021

Warm Up:5 mins mobility + jog block2 rounds10 Taters10 Ring Rows10 Bear to BridgeStrength:3 Position Power Snatch(every 75 secs, 10 mins = 8...

06/02/2021

6/2Warm Up:3 Power Cleans (empty bar)4 Banded Pull Downs5 PVC Kang Squatsx4Strength:1 Clean Pull1 Power Clean5 setsWOD:20min AMRAP3 Strict Hanging Leg...

06/01/2021

6/1Warm Up:Foam RollWOD 1:2 min cardio2 lap ostrich walk2 min cardio2 lap crab crawl2 min cardio2 lap duck walkWOD 2:"Spicy Durante Core"4 rounds15...

05/29/2021

5/29Warm Up:800m runActive Mobility DrillsWOD:"The Other Total"Max 1RM on 12 minsFront SquatPush PressPower Clean

05/28/2021

5/28Warm Up:Banded Shoulder MobilityGymnastics Pulling Warm UpStrength/Skill:Assault Bike Sprint - watts in 10 secs x 4Hanging Tuck Hold - 20-30 secs...

05/27/2021

5/27Warm Up:6 minutes cardioplank ball catchStrength:Tempo Eccentric Deadlift 4x5Lateral Band Walk 25"x4 (ankles)WOD:30 GHD/Ab Mat Sit Ups9 Deadlift...

05/26/2021

5/26Warm Up:Coach LedStrength:Barbell Floor Press 10x5Ring Plank Extensions 8x5DU's/Singles 360 for 1 min x5WOD:5 RFT5 Shoulder to OH 95/1357...

05/25/2021

5/25Warm Up:Foam RollRolling - 100m race x3Strength:4 rounds for Quality10 DB Step Ups20-30 Sec Chest to Ring Holdrest 1 minuteWOD:400m Run2 rounds of...

05/24/2021

5/24Warm Up:200m Run10 OHS10 Snatch Grip DLfirst round PVC - second BarbellStrength:Snatch Complex1 Snatch Pull1 Power Snatch1 Squat...

05/22/2021

5/22Warm Up:Coaches CallStrength:Thrusters 2x5WOD:5 RFT21 Single Arm DB Thrusters 15 KB Swings9 Reverse Lunges 400m Run

05/21/2021

5/21Warm Up:Foam RollCoaches Call Strength:TGU 1x5Supported SL RDL 4x5WOD:4 rounds for Quality9/12 Cals Rower16 DB Glute Bridges50ft Heavy Carry...

05/20/2021

Warm Up:Coach led - Skill/Strength:Bar Muscle Ups 3x5Eccentric Pull Ups 1x5WOD 1:6min AMRAP3 T2B18 DU'sCan you do unbroken?rest 6 minsWOD...

05/19/2021

5/19Warm Up:6 min CardioTTT Gymnastics Warm UpStrength:Press + 2 Push Press x5WOD:21-15-9 Strict Push Ups or Decline Push UpsKB Swingsrest 1...

05/18/2021

Warm Up:MobilityStrength:Triple Clean EMOM4 min EMOM1 Squat Clean + 1 Hang Squat Clean 60%Rest 2 minutes4 min EMOM1 Squat Clean + 1 Hang Squat Clean...

05/17/2021

5/17Warm Up:Foam roll10 Ball Slams10 Sec Hang10 Alt MB Halosx2WOD 1:100m Run10 Strict Push Ups10 Banded Torso Kneeling Rotationsx4WOD 2:6-12 Bend Over...

05/15/2021

Choice Day!Pick One:"Filthy Fifty"For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to...

05/14/2021

5/14Warm Up:8 Shin box rotations25ft Suitcase Carry8 Good Morningsx3WOD:1 Deadlift200m Run10 RFTExtra Credit:TRX/Ring Tricep ExtensionBicep Curls3-4...

05/13/2021

5/13Warm Up:Coaches CallSkill/Strength:4 MU's50ft OH Walking Lungesx4WOD:"Hard Cindy"20min AMRAP5 Pull Ups (vest or jumping slow eccentric)10...

 

Currently look at 60 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