Today

6/19/18 

Warm Up: 

Active Mobility 

3 Rounds 

15 Hollow Rocks 

10 Scap Pull-Ups 

5 Burpee Broad Jumps 

Skill: 

T2B/K2E 

*Hollow/Arch Positions 

*Strict T2B/K2E 

*Gymnastics vs Butterfly Style Kips 

*Opp. Hand to Opp. Foot T2B or K2E 

WOD: 

2 RFT 

800 m Run 

20 Power Cleans (95/65) 

20 T2B 

20 Shoulder to Overhead (95/65) 

20 Box Jumps 

*25 min Cap 


06/18/2018

6/18/18 Warm Up: Banded Shoulder/Chest Stretches 2 Rounds 5 Inchworms w/ Push-Up & Rotation 15 Kneeling Banded Hip...

06/16/2018

6/16/18 Warm Up: Thoracic Mobility Partner Slam Ball Drills *Alt Ball Slams *Side Tosses *Sit-Ups Tosses *Deadlift...

06/15/2018

6/15/18 Warm Up: Shoulder Mobility Perfect Lunges Inchworms (Reach Far) Hollow Rocks Scap Pull-Ups Hanging Straight...

06/14/2018

6/14/18 Warm Up: Active Mobility Banded Glute/Hamstring Activation Drills Strength: 5 Rounds Power Clean...

06/13/2018

6/13/18 Warm Up: Active Mobility Banded Shoulder Activation Drills Hollow Drills Piked HSPU Skill:  Hand Stand...

06/12/2018

6/12/18 Warm Up: Dynamic Drills Burgener Warm Up Strength: 8 min EMOM Snatch High Pull -High Hang -Above the...

06/11/2018

6/11/18 Warm Up: Ankle/Hip Mobility Bosu Drills Skill: 10 min DU/TU + Pistol Practice 10 min EMOM Min 1 - Jump...

06/09/2018

6/9/18 Warm Up: Junk Yard Dog PVC Mobility Ball Slams Hollow to Arch Rolls Scap Pull-Ups Skill: Rope...

06/08/2018

6/8/18 Warm Up: Active Mobility Ladder Drills Strength: 4 Rounds 10 Weighted Back Ext 5 Ab Roll-Outs...

06/07/2018

6/7/18 Warm Up: Banded Shoulder Activation Drills Skill: MU Progressions *False Grip Ring Rows/Pull-Ups *Laying MU...

06/06/2018

6/6/18 Warm Up: Active Mobility 2 Rounds 3 Single Leg Airplane Twists (per side) 5 Broad Jumps 7 SA KB Suitcase...

06/05/2018

6/5/18 Warm Up: Shoulder Mobility Active Mobility Wall Walks Skill: 10 min HSPU Practice 8 min EMOM 1-5 Strict...

06/04/2018

6/4/18 Warm Up: Hip Mobility Banded Glute Activation Drills Lat Activation Drills Strength: 10 min EMOM Min 1 - 5...

06/02/2018

6/2/18 Warm Up: Dynamic Drills *High Knees, Butt Kicks, Grape Vine *Broad Jumps, Skaters Jumps Banded Good...

06/01/2018

6/1/18 Warm Up: Cone Agility Drills Bosu Drills Strength: Sand Bag Drills *Cleans, Lunges, Presses *Fwd/Bkwd High...

05/31/2018

5/31/18 Warm Up: Hip Mobility Squat Therapy 10-8-6-4-2 MB Cleans MB OH Lunges Ball Slams WOD: In...

05/30/2018

5/30/18 Warm Up: Shoulder Mobility "Rowling" - 3 Rounds Penalty for Each Cal 1 Burpee, 2 Squat Jumps, 3 Hollow...

05/29/2018

5/29/18 Warm Up: Foam Roll Active Mobility Skill: KB Stability Drills *TGU, Windmills *Bottoms Up Presses *SA...

05/26/2018

5/26/18 Warm Up: Coaches Call WOD: Bonnie's Bday WOD 

05/25/2018

5/25/18 Warm Up: Ankle/Shoulder Mobility Bosu Balance Drills Skill: Pistols Rope Climb Footwork WOD: 15 min...

 

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