Today

7/16/18 

Warm Up: 

Ankle Mobility 

2 Rounds 

5 Inchworms 

10 Scap Pull-Ups 

15 Sprawls 

20 Alt Lunges 

Skill: 

Pistol/Rope Climb Work 

16 min EMOM 

8 Alt Weighted Pistols or SL Box Squats 

20 Hollow Rocks 

1-2 Rope Climbs 

30 Sec HS Hold or Ring Support 

WOD: 

21-15-9-15-21 

DB Push-Press (35/20) 

DB Hang Power Cleans 

DB Goblet Squat 

07/14/2018

7/14/18 Warm Up: Coaches Call WOD: In Partners 10 RFT 9 Deadlifts (135/95) 7 Hang Power Cleans  5 Push...

07/13/2018

7/13/18 Warm Up: Active Mobility Junk Yard Dog Strength: 6 Rounds 10 Alt SA DB Bench Press 8 SA DB Row (per...

07/12/2018

7/12/18 Warm Up: Shoulder/Ankle Mobility Partner Wall Ball Drills Skill: Handstand...

07/11/2018

7/11/18 Warm Up: Cone Agility Drills Shoulder/Thoracic Mobility Burgener Warm Up Strength: 2+1 x 6 Hang Power...

07/10/2018

7/10/18 Warm Up: Banded Shoulder Activation Drills Hollow/Arch Drills Skill: T2B/C2B/Bar MU Practice 9 Min EMOM Min...

07/09/2018

7/9/18 Warm Up: Active Mobility 3 Rounds 10 Med Ball Cleans 2 Wall Walks 10 Alt Jump Lunges Strength: 3 x 5...

07/07/2018

"Filthy Fifty"50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45...

07/06/2018

7/6/18 Warm Up: Ankle Mobility Bosu Balance Drills Partner Slam Ball Drills Skill: Pistols Single Leg...

07/05/2018

7/5/18 Warm Up: Coaches Call Strength: 8x5 Weighted GHD Sit-Ups Weighted GHD Back Ext WOD: 27-21-15-9 Box...

07/04/2018

9am Class Today7/4/18 Warm Up: Dynamic Drills Cone Agility Drills Ladder Drills WOD: Man Overboard 3 Rounds w/ 3...

07/03/2018

7/3/18 Warm Up: Active Mobility Strength: Back Squat 4x4 w/ 3 Sec Neg WOD: 16 min EMOM (4 Rounds) 8 Double DB...

07/02/2018

7/2/18 Warm Up: Hamstring/Hip Flexor Stretches Hollow Position Drills Floor Seated Straight Leg Raises  Dive Bomber...

06/30/2018

6/30/18 Warm Up: Active Mobility Wall Ball Volley Ball WOD1: 10 min EMOM 50 m Partner Banded Sprint...

 

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