Today

Warm Up: 

PVC Mobility 

Practice Ring Supports/Inversions 

Strength: 

5 sets of each 

5-10 Bent Over Barbell Rows (3 sec descent) 

5 Strict Ring Dips (add weight if desired) 

WOD: 

6 RFT 
200 m Run 

25 Sit-Ups 

15 SDHP (75/55) 

11/20/2017

11/20/17 Warm Up: 400 m Run w/ Lite KB 5 SA Cleans + 5 Push Press 5 Snatches 10 Alt Lunges (SA front rack) 2 Rounds...

11/18/2017

Warm Up: Hip/Ankle Mobility Bosu Balance Drills Skill: Pistols Single Leg Roll Ups Single Leg DU or...

11/17/2017

Warm Up: Dynamic Drills (High Knees, Butt Kicks, Power Skips, Broad Jumps, etc) Ladder Drills Shoulder Mobility Practice TGU,...

11/16/2017

Warm Up: PVC Mobility Raise the Roof w/ Hollow Rocks Added (1->10) Strength: 4 Rounds 6 Strict T2B 8 DB Seated...

11/15/2017

Warm Up: Coaches Cal Skill: Ring/Bar Kips Low Ring MU Transitions Ring Dips WOD: 10 Muscle Ups (Mod C2B...

11/14/2017

Warm Up: 400 m Run 2 Rounds 10 Good Mornings 15 Kneeling Banded Hip Ext 10 Sprawl to Broad Jump Strength: Clean...

11/13/2017

Warm Up: 5 Inchworm w/ 2 Push-Ups 15 Hollow Rocks 25 Jump Jacks 2 Rounds Skill: HSPU + Negatives (Strict or...

11/11/2017

Warm Up: Active Mobility PVC Snatch Footwork Drills Skill: 15 mins Barbell Cycling 3-5  Touch n Go Snatch Work on...

11/10/2017

Warm Up: 800 m Row 10 mins Bosu Balance Drills Strength: 5x5 Deadlifts 3 Sec Descent No Resting on...

11/09/2017

Warm Up: Active Mobility w/ Lite KB 2 Rounds Each Side (Alt Rnds) 5 Strict Press 5 KB Snatch 5 SA...

11/08/2017

Warm Up: Active Mobility Junk Yard Dog Coaches Call Core Circuit WOD: 5 Rounds 4 Mins Work + 1 Min...

11/07/2017

Warm Up: PVC Mobility Squat Therapy Burgener Warm Up Strength: 10 Min EMOM Min 1: 4 OHS (moderate weight) Min 2: 3...

11/06/2017

Warm Up: 2 Rounds 5 Inchworms 10 Alt Push-Up to Side Plank 10 Scap Pull-Ups 5 Hanging Straight Leg Raises Practice...

11/04/2017

Warm Up: Partner WB Drills Practice Partner Deadlifts WOD: Partner "Dianne" 21-15-9 Partner Deadlift...

11/03/2017

Warm Up: Coaches Call Fun: Sand Bag Drills WOD: 21-15-9 Sit-Ups DB Thrusters Push-Ups Rest 3 Mins,...

11/02/2017

Warm Up: Active Mobility  KB Shoulder Stability Drills Halo, Press, Windmill, TGU Skill: 10 min EMOM Min 1- 25...

11/01/2017

Warm Up: PVC Mobility Ring Support Drills Push-Ups Hollow Support Straight Leg Raises or Knee Tucks Strength: 4...

10/31/2017

Warm Up: Ankle Mobility 400 m Run 2 Rounds 10 Decline Push-Ups 20 Jump Lunges 30 sec Side Plank (each...

10/30/2017

Warm Up: Hip Mobility 3 Rnds w/ Lite DB 3 DB Inchworms 5 DB Snatches (each side) 50' DB Waiters Walk (each side) 5...

10/28/2017

Warm Up: Coaches Call Fun Game WOD: Ken's Bday WOD For Time 400 m Run 75 Air Squats 75 Push-Ups 75 Box...

 

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