08/18/2018

8/18/18 

Warm Up: 

Active Mobility 

Front Rack Mobility 

2 Rounds 

5 Broad Jumps 

10 Duck Walk Steps 

15 Med Ball Cleans 

Strength: 

7 Sets Clean Complex 

High Hang Squat Clean 

Hang Squat Clean 

Squat Clean (No Rest on Floor) 

*Aim for ~65-70% 1RM 

WOD: 

For Time 

21-18-15 

HSPU 

K2E 

*400 m Run After Each Round 

08/17/2018

8/17/18 Warm Up: 3 Rounds 3 Inchworms w/ 2 Push-Ups Fwd/Bkwd Plank Walk Fwd/Bkwd Crab Walk 10 Floor Seated Straight Leg...

08/16/2018

8/16/18 Warm Up: Thoracic Mobility Squat Therapy Burgener Warm Up Skill: OHS Work Snatch Footwork Power/Squat...

08/15/2018

8/15/18 Warm Up: Junk Yard Dog Coaches Call Lite KB Drills Strength: 4 Rounds 8 SA Half Kneeling KB Press* 8 SA KB...

08/14/2018

8/14/18 Warm Up: Active Mobility Fun: 3 Rounds 5 Banded Lateral Jumps* 5 Bosu Single Leg Superman Reaches* 10 Atlas...

08/13/2018

8/13/18 Warm Up: Dynamic Drills Shoulder Mobility Hollow Drills Skill: Butterfly/Kipping Pull-Ups WOD: 30 min...

08/11/2018

8/11/18 Warm Up: Shoulder Mobility Push-Ups w/ Side Plank Twist High Plank Alt Superman Reaches Bosu Balance...

08/10/2018

8/10/18 Warm Up: Active Mobility Kneeling Banded Hip Ext Banded Side Steps Strength: 4 Rounds 5 Weighted Glute...

08/09/2018

8/9/18 Warm Up: Shoulder Mobility Inchworms  Partner Wheelbarrow Walks Hollow Drills Skill: Head/Handstand...

08/08/2018

8/8/18 Warm Up: Hip/Thoracic Mobility Burgener Warm Up Strength: 3 x 4 OHS  6 Sets Snatch Complex Hang Muscle...

08/07/2018

8/7/11 Warm Up: Banded Shoulder Activation Drills 3 Rounds 250 m Row 20 Plank Shoulder Taps 15 V-Ups 10...

08/05/2018

8/6/18 Warm Up: Active Mobility  Tabata - 8 Rounds Each Alt Air Squats + HS Hold Strength: Build to ~80% 1RM...

08/04/2018

8/4/18 Warm Up: Coaches Call Skill: Pistols Rope Climbs WOD: 4 RFT 12 Alt Pistols 14 Burpees 16 Alt...

08/03/2018

8/3/18 Warm Up: Foam Roll Junk Yard Dog Bosu Balance Drills Fun: 3 Rounds 10 Banded SL Lateral Jumps (5/5) 10...

 

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