• Warm Up:
  • 12 MB Deadlfits
  • 9 MB Cleans 
  • 6 Split Jerks
  • 6 min EMOM
  • Strength:
  • Power Clean + Hang Clean Squat
  • 6 sets
  • WOD:
  • 12 Deadlfits
  • 9 Power Cleans
  • 6 Split Jerks
  • ** Max Burpees remainder of time
  • 2 on 1.5 off x 


Warm Up:Mobilize  - coaches CallStrength:GHD Sit UpsStrict Toes to RingsPractice technique, work a few setsWOD:800m Run 50 Sit Ups100...


Presidents Day WODWarm Up:Coaches CallStrength:Sumo Deadlift High Pull PracticeWOD:?ZEUS?U.S. Army Specialist David E. Hickman, 23, of Greensboro,...


Warm Up:Games - Coaches Call Strength:Muscle Up (Bar and Ring) WOD:For TimeBuy in: 400m RunThen:5-10-15-20-25- Pull-Ups - Single Db Box...


2/14Warm Up:Coaches call Strength:Back Squat (3 sec down, 3 sec pause, 3 sec up)4x5Super Set will 30 Sec HandStand HoldWOD:10 T2B10 DB Hang Clean...


2/13Warm Up:Coaches CallStrength:9-8-7-6-5-4-3-2-1Strict Push Ups  (mod to elevated or knees)DB or KB Single Leg Deadlifts (each leg)WOD:3RFT15...


Warm Up:MobilizeWOD A.800m Run60 Swings40 Ball Slams20  Strict Pull UpsWOD B.3 RFT25 Wall Ball15 Cal Row10 Devils Press (25/35)


Warm Up:Coaches call Mobility/Core Stabilization for liftStrength:A. 2 Hang Muscle Snatch + 2 Muscle Snatch 3 setsB. 2 Hang Power Snatch + 2 Power...


Warm Up:5 Banded Pull Downs10 KB Single FR Slow squats (5/5)15 Jump Jacks10minsStrength:Bench Press 5x5WOD:5 Pull Ups10 Push Ups15 Squats15min AMRAP


Warm Up:Coaches Call - GamesWOD:15 Thrusters (65/95#)200m Run4 RoundsREST 3 MIN - then:21-15-9-6-3Cleans (95/135#)Front Rack LungesHSPU 


Warm Up:Ladder DrillsTabata:OH Squats w PVCT2B/Sit UpsKB SwingsPull UpsBurpees


Warm Up:Ring Holds 1/2 TGUPistolsWOD:80 Man Climbers60 Wall Ball400m Row or Run30 Push Jerks (135/95)400m Row or Run60 Wall Ball80 Mtn Climbers


Warm Up:Tabata Squats and Hollow Hold (alt exercises)Strength:Front Squat1-3 @85-90% + 10 @ 65-70%x4WOD:4 Hang Power Snatches6 Pull Ups8 Box Jumps6min...


Warm Up: Coaches Call MU and HS walk practiceStrength:Double KB Clan and Jerkwork up to heavy KB'sWOD:Lap in backyard Double KB OH Walk12 Cal...


Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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