02/26/2021

  • 2/26
  • Warm Up:
  • Mobilize 
  • Strength:
  • Box Front Squat 3x5
  • WOD:
  • 20min AMRAP
  • 400m Run
  • 6 Boulder/Bag Over Something or Heavy Tire Flip
  • 12 Hollow Body Rocks


02/25/2021

2/25Warm Up:20 Jump Jacks5 Side Kneeling Reach Thrus4 Inchworms with Push Up3 Broad Jumps3 roundsStrength:Single Arm Plank Rings (or what is...

02/24/2021

2/24Warm Up:Foam Rollthen:800m Run100m Farmers Carry20 Banded Glute Bridges20 Sec Hollow Hold20 Barbell Clean and Jerk (or very...

02/23/2021

2/23Warm Up:Squat Warm Upthen:5 Cossack Squats4 DB SA PP3 Deck Squatsx2Strength:"Squatting Contrast"4 Back Squatsrest 30-60 secs8 DB Front SquatsBuild...

02/22/2021

2/22Warm Up:Foam RollHip Mobility and Scapular ActivationStrength:4/4 SL Deadlifts with pause at bottom4/4 Archer Ring Rows 8/8 Plank Side...

02/20/2021

2/20Warm Up:Group Core Warm UpWall Ball Volley BallWOD:1-3-6-9-12 etc...Box JumpBurpeesThrustersSA DB Clean and Jerk20min AMRAP

02/19/2021

2/19Warm Up:Hanging Scap Circles6 OH SA Squats - each8 Goblet Hip Extensions x3Strength:OH Squat 4x4WOD:3 RFT100m Farmers Carry400m Run8 Heavy...

02/18/2021

2/18Warm Up:MobilitySide plankKB SwingsSide Hollow Body HoldSkill:10/7 HSPU (or negatives if still learning)20 secs hollow rocks20 secs Kipping Ring...

02/17/2021

2/17Warm Up:PVC mobility10 Barbell Rows5 MB Cleans100m Run3 roundsStrength:Squat Clean 5/4/3/2/1** 30 DU's or 1-1-1-2 pattern jumpWOD:15min...

02/16/2021

2/16Warm Up:20-30 secs Shoulder Stretches20-30 secs Opp Hand Foot Planks4+4 Inchworms with Alt Foot Taps3 Wall Walks2 roundsStrength:4-3-2-1Shoulder...

02/13/2021

2/13Warm Up:Coaches CallWOD:18min to complete:10 rounds:35 DU's15 Hang Power Snatch (55/75)if complete under time cap ...9 Burpees 9 OH...

02/12/2021

2/12WOD:Lets see what the weather does...

02/11/2021

2/11Warm Up:Coaches Squat Call Strength:Front Squat 15RM - 4 setsWOD:"Give me Crutches"100m Run25 Wall Ball3-4 roundsFinisher:30 Arch Ups30 Sit...

02/10/2021

2/10Warm Up:Coaches Call WOD:"Double AMRAP 5"6 Deadlifts (65/95)15 DU's or 25 SinglesAMRAP 5 minutesrest 5 minutes - repeat - try to...

02/09/2021

2/9Warm Up:Squat and Snatch Warm UpStrength:Hang Power Snatch5x2 empty barbell - focus on cycling technique5x5 Building in weightWOD:20min AMRAP20 Alt...

02/08/2021

2/8Warm Up:Foam Roll & mobilizeSkill:Sandbag Clean and Toss over ShoulderBeast Shoulder tap to Shoot ThroughsWOD:200m Run2 Gym Length Monster walk...

02/06/2021

2/6    Warm Up:Coaches CallWOD:"Running Jackie"For Time:800m Run50 Thrusters 45/3530 Pull UpsRX+ :800m Run with Vest50 Thrusters...

02/05/2021

2/5Warm Up:Stuff :)Skill/Strength:6 SA KB or Db Cleans (each arm)15 Sec Handstand Hold (use wall shifting weight)10min alternating exercisesWOD:Sled...

02/04/2021

2/4Warm Up:Coaches CallGymnastics:5 Deck Squat to Burpee15 Sec L Support15 Sec Ring to Chest Pull Up HoldWOD:50 SA DB OH Lunges (35/50)50 Box Step...

02/03/2021

2/3Warm Up:Mobility and Prep for Strength:Strength:Hang Power Snatch2x5WOD:perform any way to complete:32/40 Cals on Rower25 HPC (65/95) 10 Wall...

02/02/2021

2/2Warm Up:Coaches CallStrength:Back Squat 12RM in 4 setsWOD:12min AMRAP18 Wall Ball (14/20)15 KB Deadlifts (35/53)9 Box Jumps50" KB Farmers Carry...

02/01/2021

2/1Warm Up:4 Bear to Bridge6 Hindu Push Ups8 Sprawlsx3Strength:6/6 SL DB Glute Bridge25 Banded Booty Bridges15-30 sec Ring Plank Hold3 roundsWOD:"Easy...

01/30/2021

1/30Warm Up:Coaches callStrength:Squat Clean 2x4WOD:19.2 Games WOD25/12 Toes to Bar50 DU's/70 singles15 Squat Cleans (85/135)25/12 Toes to Bar50...

01/28/2021

1/28Warm Up:3 rounds6 Kneeling Reach throughs5 Inchworms with push up4 High Jump Squat (land soft)100m RunStrength:Bench Press 2x4**Front Lever Tuck...

01/27/2021

1/27Warm Up:Active Mobility WOD:4 RFT200m Run/Row20 Squats200m Run20 Pull Ups200m Run20 Push Ups200m Run20 Sit Ups

01/26/2021

1/26Warm Up:Coaches CallStrength:4 sets:2 Push Jerks + 1 Split Jerk6 sets:6 Push PressWOD:4 rounds3 Power Clean & Jerks (95/135)5 Front Squats15...

01/23/2021

1/23Warm Up:Coaches CallWOD:4 RFT7 HSPU15 Double DB DL (35/50)30 DU's400m RunTime Cap 22 mins*** May change due to weather :) ***

01/22/2021

1/22Warm Up:4 Sprawls to Broad Jump6 90/90 Hip Ext.10 Sec Lat/Shoulder stretch on Boxx3Strength:Hang Squat Clean 3x4WOD:3 RFQ6 Box Jumps6 HPCrest 60...

01/21/2021

1/21Warm Up:Foam RollTia Claire Toomeys Snatch Warm UpStrength:1 Squat Snatch every 30 secs for 7 roundsStrength/WOD 2:Bench Press 4-10Row 9/12...

01/20/2021

1/20Warm Up:Mobility & coreSkill:3-4 sets10-15 Sec Reverse Hyper Box Hold10-20 Sec L-Sit Rope Pull Up HoldWOD:12min EMOM1. 8-10 Front Squats2....

01/19/2021

1/19Warm Up:Wall Stretch20 Reverse lunges10 secs Contralateral Plank each side8 Push Ups to SA downdog6 Beast to Shoot Throughx2Skill:Ring DipsHeavy...

01/18/2021

1/18Warm Up:Foam Roll5 Cossack Squats4 SA DB Push Press (Hold Last one)100m Runx 2Skill:3 rounds3 Strict K2E4 KB Hike Pass to DL5 Plate OH Split...

01/16/2021

1/16Warm Up:Coaches CallPractice:Bar Muscle UpsWOD:15-12-9Thrusters (65/95) (*85/115)Pull Ups (**Chest to Bar)Box Jumps12min Cap

01/15/2021

1/15Warm Up:Foam Roll3 rounds as a group:6 Side Plank with Powell Taises10 Seated Face PullsWOD 1: "Heavy Cream"3 rounds1 gym length Yoke/Log Carry1...

01/14/2021

1/14Warm Up:Band Pass throughsBand Pull ApartsSide PlankCrab Toe Touchx3Skill:MU's & Russian Box DipsWOD:1 minute on, 1 minute off for 3...

01/13/2021

1/13Warm Up:Coaches CallStrength:10 DB Bench Press - Glute Bridge10-20 Banded Glute Hip Ext.x4WOD:"Double the Fun"10 sec Hanging L Sit6 SDHP9 Burpees...

01/12/2021

1/12Warm Up:4 SA DB Hang Snatch4 SA DB OH Squat4 Side Arch Ups4 Shuttle runsx2Strength:Snatch Complex = 1 Snatch Pull + 1 OHS x3(empty barbell -...

01/11/2021

1/11Warm Up:10 Shin Box with Hip Ext. alt10 sec Internal Shldr Rotation 3 Glute Bridge walk outsx2Skill:4 Beast to Shoulder Tap & Reach...

01/09/2021

1/9Warm Up:Coaches CallWOD:17.1 Games WOD10-20-30-40-50 SA DB Snatch ( alt arms)**15 Burpee Box Jump Overs after each set

01/08/2021

1/8Warm Up:Mobility - coaches CallWOD:25 OH Squats (85/115)50" Single DB OH Walking lunge (each leg) (40/25)25 Double DB Shoulder to OH (40/25)Extra:3...

01/07/2021

1/7 - Happy Birthday Tosh!Warm Up:Foam Roll800 m Run40 SL Glute Bridges37 Burpees (Happy Birthday Tosh!)Skill/Strength:5 SA DB Turkish Sit Up (each...

01/06/2021

1/6Warm Up:6 90/90 KB Hip Extensions8 KB Taters4 Push Ups + Plank Walkx2+ Clean Warm Up 101WOD:12-14min EMOM (alternating movements)2 Squat Cleans...

01/05/2021

1/5Warm Up:10 sec Hanging on Bar10 Tin Soldiers10 hanging Cap Circles10 Banded Good Mornings20 Walking lunges with Rotationx2Strength:Weighted Pull...

01/04/2021

1/4Warm Up:Foam Roll;2 Rounds5 Cossack Squats4 SA DB Push Press100m RunStrength:12min EMOM1. 30sec SA DB Snatch2. 30sec Assisted Skater Squats3. 30sec...

12/31/2020

12/31 -  Closed until 1/2

12/30/2020

12/30Warm Up:Coaches CallWOD 1:min 1-4: 70 on 20 off Rowmin 5-8: 70 on 20 off Assaultmin 9-12: 70 on 20 off SkiergWOD 2:2 sets: Wall Walk + 5 sec hold...

12/29/2020

12/29Warm UpCoaches Call Squat Warm UpStrength:"Squat & Run"4 sets8 DB Front Squats100m Run"Gymnastics Complex"3 Kipping Pull Ups2 Toes 2...

12/28/2020

12/28Warm Up:Coaches CallStrength:Clean Complex:1 Power Clean1 Hang Power Clean** Ring Dips** - perform after each set of cleansWOD:1:30 on 30 off -...

12/24/2020

12/24 - Closed until 12/28

12/23/2020

12/23Warm Up:Foam Roll - MobilityStrength:Front Squat2x5 - rest between setsset new PR!WOD:"Modified Jorge"30 Hollow Rocks15 Squat Cleans 95/6524...

12/22/2020

12/22Warm Up:Coaches CallStrength:Bench Press 6x42 rest 20 secs, x3WOD:21-15-9Deadlift Toes 2 Bar** run 200 or 15 Cals assault after each round

12/21/2020

12/21Warm Up:8 Band Pass Throughs8 OH Squats with Band8 ring rows100m runx3Strength:Snatch Complex1 Squat Snatch1 Below the Knee Hang Squat Snatch1 OH...

12/17/2020

12/17Warm Up:800m Run10 DB Manmakersx2Strength:Thrusters 3x4-5WOD:12min EMOM1. 30 secs Max Lunges SA OH2. 30 secs Max SA Plank Rows3. 30 secs Max SA...

12/16/2020

12/16Warm Up:2 rounds10 Pass Throughs10 Sec Plank each Side6 Crab Toe TouchesSkill:3 Ring Turn Over + Dip10 FT Lateral Bear CrawlRope Pull Up...

12/15/2020

12/15Warm Up:6 Taters6 Bear to Bridges20 Sprawlsx3Strength:Front Squat4-3-2 - 4(@3) - 3 (@2) - 2 heavyDU Skill after each set - 1-1-1-2 or 360...

12/14/2020

12/14Warm Up:Foam RollIT Band StretchWall Lat StretchBody Weight Windmillsx2WOD:400m Run200m Run with MB100m Heavy Farmers Carry SA8 Burpee Wall...

12/12/2020

12/12Warm Up:Coaches CallWOD:CF Games 14.460 Cal Row50 Toes to Bar40 Wall Ball30 Cleans (95/135)20 Muscle Ups14min Cap

12/11/2020

12/11Warm Up:Foam Roll20 Prisoner Banded Squats15 Split Stance Muscle Snatch (each)Strength/WOD:20min AMRAP200m Run or 10/7 cals assault bike20 DB...

12/10/2020

12/10Warm Up:EMOM 9 minrow 120mVertical Band Pull ApartsL-Sit floor progression drillGymnastics Conditioning:2 rounds3 Strict MU / mod to knees on...

12/09/2020

12/9Warm Up:Couch Stretch 20 secs4 ring rows with 4 sec pause8-10 steps deck walk with KBHanging Tuck Hold 20 secsx2Strength:Front Squat 6,4,2,6 with...

 

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