Today

12/14/17 

Warm Up: 

Active Mobility 

Partner Wall Ball Relay Races 

Strength: 

E2MOM for 6 Sets 

4 Deadlifts (3 sec Descent) 

3 Strict Press (2 sec Descent) 

Partner Up/Share Barbells if Needed 

WOD: 

5 RFT 

25 Air Squats 

15 T2B 

10 HSPU  

12/13/2017

12/13/17 Warm Up: Shoulder Mobility Hollow/Arch Rocks Scap Pull-Ups Hanging Leg Raises Skill: Ring Work *low...

12/12/2017

12/12/17 Warm Up: 2 Rounds 400 m Row 5 Inchworms 1 Lap Bear Crawls 1 Lap Crab Walks Skill: DB Stability Drills...

12/11/2017

12/11/17 Warm Up: Active Mobility 2 Rounds 15 Kneeling Banded Hip Ext Banded Side Steps (1 Lap each direction) 1 Lap...

12/09/2017

Warm Up: Shoulder Mobility Hollow Lat Pull-Downs Scap Push/Pull Ups Burgener Warm Up WOD: In Partners 10 RFT...

12/08/2017

Warm Up: High Knees, Butt Kicks, Broad Jumps Inchworms to Side Plank Reach, Tin Soldiers Deadbugs Strength: 4 Sets 7...

12/07/2017

Warm Up: 400 m Run Ankle Mobility/KB Calf Smash Cone Drills Skill: Pistols (add weight if ROM/balance is good) Rope...

12/06/2017

Warm Up: Coaches Call Partner MB Drills Shoulder Stability Drills Skill: Kipping Ring Dips Kipping HSPU WOD: 12 min...

12/05/2017

Warm Up: Active Mobility Bosu Squat/Balance Drills Strength: Back Squat 5-3-4-2-3-1 *30 sec Hollow Rock Btwn...

12/04/2017

Warm Up: Active Mobility Core Activation Drills Strength: 5 Sets 10 See-Saw DB Bench Press 5-10 Strict Hanging Leg...

12/02/2017

Warm Up: Coaches Call WOD: "Loredo" 6 RFT 24 Air Squats 24 Push-Ups 24 Lunges 400 m Run 35 min Cap 

12/01/2017

Warm Up: Active Mobility Shoulder Stability Drills Hollow/Arch Snaps and Rocks Skill: Ring Inversions Skin the...

11/30/2017

Warm Up: Jog Block Ladder Drills Bird Dogs Dead Bugs Fire Hydrants Strength: 1 min Stations, 3 Rounds w/ 1 min Rest...

11/29/2017

Warm Up: Active Mobility Junk Yard Dog Burgener Warm Up Strength: 4x4 Snatch Pull 2x4 Snatch Balance WOD: 15...

 

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