05/25/2019

• Warm Up:
• 10 KB Taters
• 10 KB Sit Up Press Switch
• 10 Alt KB/DB Snatches
• 10min AMRAP
• WOD:
• 5:00 AMRAP
  25 Burpees
  25/25 S.A. KB/DB Push Jerks (24/16kg)
  ? 2 minutes of rest ?
  4:00 AMRAP
  20 Burpees
  20/20 S.A. KB/DB Push Press (24/16kg)
  ? 2 minutes of rest ?
  3:00 AMRAP
  15 Burpees
  30 KB Swings (24/16kg)
  ? 2 minutes of rest ?
  2:00 AMRAP
  10 Burpees
  20 Goblet Squats (24/16kg)
• Finisher:
• Core Workout - Group Pick

05/24/2019

5/24/2019Warm Up:Fun 15 minsRowling - 200m x3 (coaches call penalty)Strength:Weighted Pull Ups3-3-3-3WOD:1min Stationsrest between rounds as needed3...

05/23/2019

5/22/2019Warm Up:25/25FT DB March (single DB)10 Banded Good Mornings10 Hollow/Arch Kip Swings (**advance add MB between feet)10 Strict Push Ups...

05/22/2019

Warm UP:10 Alt DB Snatch Sprawl20 Lateral Hops Over DB30 Mtn. Climbers10min AMRAPStrength:Front Squat8-8-6-6-4-4WOD:200m Row10 DB Thrusters (5/5)10...

05/21/2019

5/21/2019Warm Up:Coaches CallWOD:100 Double Unders (200 singles)25 OH Squats (135/95lb)25 Burpees 2 RFT- then -Run 1.5 Miles (sub row = 3000m)

05/20/2019

Warm Up:Foam roll then:30 seconds each x3HS Hold Face to WallChin Up HoldBottom of Push Up HoldWall Squat with PlateStrength:DB Bench...

05/18/2019

Bonny's Birthday WODWarm up:Active Mobilitythen:60 Walking Lunges60 Jump Jacksx2WOD 1:600m Run or Row60 Alternating Weighted Step Upsx2WOD 2:100m...

05/17/2019

Warm Up:Coaches Call WOD:For Time50 Box Jumps40 DB Squat Cleans30 OH Walking Lunges 20 T2B10 Tire Flips200m Run after each...

05/16/2019

Warm Up:Power Wall BallLunges with MB OHWall Ball sit upsMB Jump Jacks1 min each station3 roundsStrength:Press8/8/6/4/4/4WOD:12min AMRAP10 Deadlifts...

05/15/2019

Warm Up:Jog BlockActive MobilityWOD:4 rounds for time, alternating arms each round, of:10 single-arm squat snatches8 single-arm rows6 single-arm push...

05/14/2019

5/14/2019    Warm Up:Coaches Call, Drills for SnatchStrength:SnatchWork up to a heavy singlethen:Hang Squat Snatch3-3-3WOD:300m...

05/13/2019

5/13/2019Warm Up:21-15-9PVC OH SquatsPush Ups with ClapHollow RocksStrength/Practice:Back Squat 8/8/6/4/4/4Practice Hold or Walk between...

05/11/2019

5/11/2019Donnies Birthday WODWarm Up:Donnies CallWOD:"Filthy Fifty Four"For time:54 Box jump, 24 inch box54 Jumping pull-ups54 Kettlebell swings, 1...

05/10/2019

5/10/2019Warm Up:Coaches Call, Review MovementsStrength:1 Snatch + 1 Hang Squat Snatch + 2 OHSx5 setsWOD:15 Snatches30 Sprawls15 Back Squats30 T2B15...