Today

10/18/17 

Warm Up: 

800m Partner WB Run 

Partner WB Drills 

Strength: 

4x3 Strict Press 

3x3 Push-Press 

Complete Sets EMOM, Adding Weight 

WOD: 

10 RFT 

21 DU 

15 Air Squats 

9 Push-Ups 

10/17/2017

10/17/17 Warm Up: Coaches Call Skill: 5x5 Weighted Dips 5x5 Weighted Pull-Ups 5x5 Hanging Straight Leg Raises (Very...

10/16/2017

10/16/17 Warm Up: 2 Rounds 200 m Run 5 Inchworms 3 Perfect Lunges (each side) 10 DB SL Deadlift (each side) 10 SA...

10/14/2017

Warm Up: Coaches Call Burgener Warm Up Strength: Snatch Complex 7 Sets 2 Snatch Push-Press 1 Snatch Balance 2...

10/13/2017

Warm Up: 400 m Run 2 Rounds 4 Inchworm to Side Rotation 15 Kneeling Banded Hip Ext 10 Lite DB Snatch Fun: Sled...

10/12/2017

Warm Up: Partner MB Drills Hip Mobility Strength: Thrusters 15 Mins to Build to 2 Rep Technical Max WOD: Mixed...

10/11/2017

Warm Up: 1K Row 2 Rounds 20 Jumping Jacks 10 Scap Pull-Ups 10 Hollow Band Pull-Downs Skill: Rope...

10/10/2017

10/10/17 Warm Up: Active Mobility Strength: 3 Rounds 8 SA DB Rows + 2 Sec Descent (each) 12 DB Seesaw Press + 2 Sec...

10/09/2017

10/9/17 Warm Up: Shoulder Mobility 2 Rounds 5 Dive Bomber Push-Ups 10 Shoulder Taps (Slow and Controlled) 15 Hollow...

10/07/2017

Warm Up: Coaches Call Fun Game Review WOD Movements WOD: 20 min AMRAP "Pet Rock" W/ a Single KB (44/26) 8 Clean and...

10/06/2017

Warm Up: 2 Rounds 5 Inchworms 5 Candle Sticks 5 Charlie's Angles 100 m Run Practice DU Strength: 4...

10/05/2017

Warm Up: Coaches Call Skill: 12 Min EMOM Min 1- 3 HS Negatives 3 Sec Descent  Min 2- 15 Sec Bottom of Pistol Hold (each...

10/04/2017

Warm Up: Partner MB Drills Footwork Drills for Push Jerk Strength: 4x3 Strict Press 3x3 Push Press 3x2 Push...

10/03/2017

Warm Up: Shoulder Mobility 2 Rounds 10 Scap Pull-Ups 10 Push-Ups 20 Sit-Ups Skill: 16 Min EMOM Min 1- 7 Piked...

 

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