Workout of the Day
Partner Wall Ball Relay Races
E2MOM for 6 Sets
4 Deadlifts (3 sec Descent)
3 Strict Press (2 sec Descent)
Partner Up/Share Barbells if Needed
25 Air Squats
12/13/17 Warm Up: Shoulder Mobility Hollow/Arch Rocks Scap Pull-Ups Hanging Leg Raises Skill: Ring Work *low...
12/12/17 Warm Up: 2 Rounds 400 m Row 5 Inchworms 1 Lap Bear Crawls 1 Lap Crab Walks Skill: DB Stability Drills...
12/11/17 Warm Up: Active Mobility 2 Rounds 15 Kneeling Banded Hip Ext Banded Side Steps (1 Lap each direction) 1 Lap...
Warm Up: Shoulder Mobility Hollow Lat Pull-Downs Scap Push/Pull Ups Burgener Warm Up WOD: In Partners 10 RFT...
Warm Up: High Knees, Butt Kicks, Broad Jumps Inchworms to Side Plank Reach, Tin Soldiers Deadbugs Strength: 4 Sets 7...
Warm Up: 400 m Run Ankle Mobility/KB Calf Smash Cone Drills Skill: Pistols (add weight if ROM/balance is good) Rope...
Warm Up: Coaches Call Partner MB Drills Shoulder Stability Drills Skill: Kipping Ring Dips Kipping HSPU WOD: 12 min...
Warm Up: Active Mobility Bosu Squat/Balance Drills Strength: Back Squat 5-3-4-2-3-1 *30 sec Hollow Rock Btwn...
Warm Up: Active Mobility Core Activation Drills Strength: 5 Sets 10 See-Saw DB Bench Press 5-10 Strict Hanging Leg...
Warm Up: Coaches Call WOD: "Loredo" 6 RFT 24 Air Squats 24 Push-Ups 24 Lunges 400 m Run 35 min Cap
Warm Up: Active Mobility Shoulder Stability Drills Hollow/Arch Snaps and Rocks Skill: Ring Inversions Skin the...
Warm Up: Jog Block Ladder Drills Bird Dogs Dead Bugs Fire Hydrants Strength: 1 min Stations, 3 Rounds w/ 1 min Rest...
Warm Up: Active Mobility Junk Yard Dog Burgener Warm Up Strength: 4x4 Snatch Pull 2x4 Snatch Balance WOD: 15...
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