11/25/2020

• 11/25
• Warm Up:
• Foam Roll
• 3 rounds
• 15 Sec Hold Shoulder Ext Plank
• 15 sec Hold Single Leg Bridge
• 10 Sec Single Arm Down Dog
• Skill/Strength:
• Kipping Hand Stand Push Ups 2-6x4
• KB Pistol Squats 6x4
• WOD:
• 5 Thrusters (45/75)
• 25 DUs or 50 Singles
• 10 Deadlifts (same bar)
• 200m Shuttle run (100x2)
• ** add # each set ** 

11/24/2020

11/24Warm Up:Joint Prep RoutineSide Plank KB Arm BarSeated Snatch Grip Behind the neck PressKB TatersStrength/Skill:Snatch Balance 3x3Hollow Body...

11/23/2020

11/23Warm Up:Foam Rollthen:10 MB Deadlift10 MB Snatches10 MB Squats10 MB Push Press10 Jumps Over MBx2Strength:EMOM 16 min1. SA DL + 25ft Farmers Carry...

11/21/2020

11/21Warm Up:Coaches CallStrength:SA DB OH Squat 3x3SL Broad Jump 8x3 (alt Legs)WOD:30-20-10SA DB Clean & Jerk (35/50)Box Jumpsrest 3...

11/20/2020

11/20Warm Up:Coaches CallStrength:Deadlift 3x4 (75-80%)Ring Face Pull 6-8x4WOD:"Modified Barbara"9/15 Strict Pull Ups25 Sit Ups40 Band Glute Bridges4...

11/19/2020

11/19Warm Up:Lat StretchAdductor stretch on boxTin Soldier march Wrist MobilityWall Walks - slow, controlled and pausing in 3 posx2Skill:EMOM 2...

11/18/2020

11/18Warm Up:Foam RollMobilityStrength:Clean High Pull3x4Partner WOD:3RFT1000m Row OR 60 cals Assault Bike40 KB Swings (70/53)20 Hang Power Cleans...

11/17/2020

11/17Warm Up:Foam Roller work on legs (5 minutes) + 3 rounds (mobility and activation) - 10 secs Slit Stance positional breathing, each side (arms...

11/16/2020

11/16Warm Up:Coaches Call Full Body Warm upSnatch Warm Up 1013-6 Parallette Push upsStrength:Snatch Complex3 Snatch Grip DL2 Hang Power SnatchDouble...

11/14/2020

11/14Warm Up:Coaches CallStrength:Deadlift 3x3 (tempo eccentric)HandStand Floaters 6-8x3Broad Jumps 4x3WOD:AMRAP 13mins25 Deadlifts (50% PR)25 Wall...

11/13/2020

Warm Up:Banded Shoulder Mobility 20 Band Air Squats for quality20 Band Abduction Presses20 Band Glute BridgesWOD 1:12min EMOMFeet Elevated Ring...

11/12/2020

11/12Pulling Warm UpSkill:3 rounds1 - 3 position T2B2 Strict MU or Jumping6 Heavy KB Hike PassWOD:12min AMRAP1,2,3...T2B or Toes to RingsKB Swings...

11/11/2020

Happy Veterans Day11 Rounds for Time400m Run11 DB Thrusters (30/50)11 Burpees

11/10/2020

11/10Warm Up:20 Banded Deadlifts15 Band Pass throughs10 SA KB DL each side5 Plank to SA Down Dog each sideStrength:Deadlift 1x5 - set new PRWOD:2...