Today

9/24/18 

Warm Up: 

Lat Activation Drills 

Hollow Drills 

Skill: 

4 Rounds 

3-5 Strict C2B Pull-Ups 

Rest as needed 

14 Alt KB Snatches (7R/7L) 

Rest as needed 

:30-:45 Ring Plank Hold 

Rest as needed 

WOD: 

5 RFT 

20 Cal Row 

10 Ring Dips 

10 Alt DB Snatches (Heavy) 

09/24/2018

9/24/18 Warm Up: Front Rack Mobility 3 Rounds 10 Goblet Squats 10 V-Ups 10 Piked HSPU or...

09/22/2018

9/22/18 Warm Up: Coaches Call WOD: In Partners One Partner Works While the Other Runs 10 min AMRAP DB Curtis...

09/20/2018

9/21/18 Warm Up: Active Mobility ? Coaches Call 3 Rounds 10 Push-Ups 30 sec Side Plank (per side) 10 Floor Seated Leg...

09/20/2018

9/20/18 Warm Up: Active Mobility Dynamic Drills Strength: 5 Rounds 2 Power Cleans 2 Front Squats 2...

09/19/2018

9/19/18 Warm Up: Banded Shoulder/Lat Activation Drills Hollow Drills Skill: 10 min E2MOM 2-5 Unbroken Ring MU 10 HS...

09/18/2018

9/18/18 Warm Up: Thoracic/Shoulder Mobility Burgener Warm Up Strength: 12 min E2MOM 3 Power Snatches 2 Hang Squat...

09/17/2018

9/17/18 Warm Up: Active Mobility Lite DB Shoulder Stability Drills Skill: TGU 2x3 each hand KB SA OH Squats 5x3 each...

09/15/2018

9/15/18 Warm Up: Active Mobility 2 Rounds 10 Piked HSPU Fwd/Bkwd Bear Crawl 15 Banded Good...

09/14/2018

9/14/18 Warm Up: 400 m Run 3 Rounds 10 Banded Good Mornings 5 Banded Lateral Jumps (per side) 10 Push-Ups to Side...

09/13/2018

9/13/18 Warm Up: Shoulder/Ankle Mobility Lite DB Shoulder Stability Drills Skill: 3 Rounds 5 Deficit Kipping...

09/12/2018

9/12/18 Warm Up: Hip Mobility Dynamic Drills Strength: 8 min EMOM 2 Thrusters  WOD: For...

09/11/2018

9/11/18 Warm Up: Banded Shoulder/Lat Activation Cone Agility Drills  Skill: Tabata Hollow/Arch Hold (Alt) Bar...

09/10/2018

9/10/18 Warm Up: Active Mobility Bosu Balance Drills Strength: 4 Rounds 8 Double DB Bent Over Rows 6 Hanging DB...

09/07/2018

9/7/18 Warm Up: Lite KB Drills Skill: Hand Stand Walk/Hold And/Or Parallette Drills WOD: 3 RFT 20 KB...

09/06/2018

9/6/18 Warm Up: Active Mobility Hollow Drills Skill: 12 mins E2MOM 50 DU 1-5 Bar MU WOD: 3 Rounds 5...

09/05/2018

Warm Up: Dynamic Drills Strength: 2 x 3 Three Position Snatch Pulls 2 x  5 Snatch High Pull 3 x 4 Snatch...

09/04/2018

9/4/18Warm Up:Banded Shoulder Activation DrillsBosu Balance DrillsSkill:12 min EMOM:30 Ring Support10 Alt Dead Bugs*6 Alt SL Airplane Twists**Slow and...

09/03/2018

Happy Labor Day!No Classes TodaySee you Tomorrow at 7am

09/01/2018

9/1/18 Warm Up: Active Mobility Dynamic Drills Barbell Cycling Technique Review WOD: In Teams of 3 (Switch as...

08/31/2018

8/31/18 Warm Up: Group Jog Block Active Mobility Fun: Box Jump Course Sled Pushes Sand Bag Work *Set Up...

 

Currently look at 21 days worth of workouts. See: 14 days | 30 days | 60 days
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