Today

• Warm Up:
• Banded Side Steps 25/25
• Banded Bridges 25
• Hollow Rock Holds 30 secs
• Kipping Hollow / Arches 5-10
• x3
• Strength:
• Weighted Glute Bridges 10
• Bent Over Row 10/10
• Strict leg Raises 5-10
• x4
• WOD:
• 1 minute stations, continuous clock.  2 minutes rest between rounds.
• 2 rounds
• rope waves
• rowing
• tire flips
• Squat Jumps
• Sit Ups

01/22/2019

1/22/2019Warm Up:Active Mobility 1 Bosu Burpee+10 Mtn Climbers x1015 Ball Slams x3Strength:PistolsWeighted Strict Push UpsFront Squat...

01/21/2019

7am Class Only Today?MARTIN LUTHER KING, JR. wod?2 Rounds for Time19 Wall Ball Shots (20/14 lb)29 Strict Pull-Ups39 calorie Row19 Man Makers (2 x...

01/19/2019

1/19/2019Warm Up:Coaches CallPractice Movements and Standards for WODWOD:10-20-30-40-50DB Snatches (35/50)15-15-15-15-15Burpee Box Overs20min Time Cap

01/18/2019

1/18/2019Warm Up:Coaches Call Core WorkWOD:Run Block50 Wall Ball30 Sit Upsx3

01/17/2019

1/17/2019Warm Up: 5 push ups10 Squats15 KB Swingsx4Strength:Push Press 3x4WOD:400m Row or Run12 SDHP KB24 Alt Reverse Goblet Lunges12 Anchored...

01/16/2019

1/16/2019Warm up:Coaches Call active mobility HSPU review/practiceWOD:5 HSPU10 DL (135/185)10 K2E30 DU's7 RFT

01/15/2019

1/15/2019Warm Up:Active Mobility Muscle Up drills20minsStrength:Hang Power Cleans3-3-3-3-3-3-3WOD:50 Squats7 Muscle Ups9 Shoulder to Overhead3RFT

01/14/2019

1/14/2019Warm Up:Weighted Stick menInchworms with RotationMB CleansBear CrawlPlank with Ball Taps1 minute x2Strength:L-Sit 30-60secs15 Back...

01/12/2019

1/12/2019Warm Up:Coaches Call Active Warm Upthen:10-1Weighted Box Step OversPush Ups with feet elevatedWOD:Games 18.2a1-10DB Squats (50/35#)Bar Facing...

01/11/2019

1/11/2019Warm Up:100m Farmers Carry10 Sprawlsx3PVC Pipe Burgener Warm Up & Snatch ReviewStrength:Snatch 5x5WOD:21-15-9SnatchesPull UpsWall Ball

01/10/2019

1/10/2019Warm Up:Active MobilityPractice Rope Climbs & Squat CleansWOD:2-4 Rope Climbs8 Squat Cleans10 TGU (5/5)20 Box Jump Overs4RFT

01/09/2019

1/9/2019Warm Up:Active MobilityKB Swing & Sit up10-1WOD:400m Row12 Alt KB or DB Snatches24 DU's 36 Mtn Climbers12 Alt KB or DB Snatches24...

01/08/2019

1/8/2019Warm Up:Tabata Style - 3 roundsMB Cleans, Sit Ups and PlankStrength:10 Bulgarian Split Squats (5/5)30 Banded Side Steps (15/15)x3WOD:25min...