Today

10/17/2018

10/17/18 Warm Up: Hip/Thoracic Mobility Strength: Front Squat  5x2 @ 75% 3x2 @ 80% 1x2 @ 90+% WOD: 2...

10/16/2018

10/16/18 Warm Up: Banded Shoulder Activation Drills 2 Rounds 5 Inchworms 10 Plank Shoulder Taps 5 Piked...

10/15/2018

10/15/18 Warm Up: 3 Rounds 10 Banded Good Mornings 10 V-Ups 10 Scap Pull-Ups 10 Scap Push-Ups Strength: 4...

10/13/2018

10/13/18 Warm Up: Dynamic Drills Burgener Warm Up WOD: 21 Power Snatch (75/45) 15 Burpee Box Jumps 18 Power Snatch...

10/12/2018

10/12/18 Warm Up: Cone Agility Drills 2 Rounds 10 Push-Ups w/ Rotation 15 Air Squats 10 Alt Floor Seated Leg...

10/11/2018

10/11/18 Warm Up: 3 Rounds 10 Med Ball Cleans 10 Med Ball Overhead Sit-Ups 10 Sprawls Over Ball Strength: Every 90...

10/10/2018

10/10/18 Warm Up: Jog Block 2 Rounds 3 Inchworms w/ 2 Push-Ups 10 Scap Pull-Ups 15 Sit-Ups 2 Wall...

10/09/2018

10/9/18 Warm Up: Thoracic Mobility Squat Therapy Strength: 9 min EMOM Min 1-3 -> 3 OHS Min 4-6 -> 2 Snatch...

10/08/2018

10/8/18 Warm Up: Banded Shoulder Activation Hollow Drills Skill: 5 RNFT 2 Skin the Cats 5 Laying Ring MU...

10/06/2018

10/6/2018 Warm Up: 12 Min AMRAP 10 Star Jumps 10 Sit Up and Press 10 Ring Rows 50 ft Shuttle...

10/05/2018

10/5/2018 Warm Up: Coaches Call  Strength: Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5...

10/04/2018

10/4/2018 Warm Up: 1 mile Run Strength & Skill: 15-20 minutes 5 Bar Muscle Up Drop Downs Swing 10 HS Shoulder...

10/03/2018

10/3/2018 Warm Up: Set up and review movements for WOD WOD: "Filthy Fifty" For time: 50 Box jump, 24 inch box 50...