• Warm Up:
  • Jump Rope and Ladder Drills
  • Strength:
  • Back Squat
  • build to heavy single
  • WOD:
  • 50-40-30-20-10
  • Box Jumps
  • KB Swings
  • 20min Cap


Warm Up:Active Mobility, then:400m Row15 Burpees3 Rope Climbs3 roundsStrength:Clean and Jerk10x3Finisher:If time - core or stretching - coaches call


Warm Up:Coaches CallStrength:Thrusters3x5WOD:400m Run15 Thrusters21Inverted Burpees3RFT


Warm Up:Coaches Call MB DrillsPartner WOD:200m Run together with ball15 Pull Ups15 T2B15 Squats10min AMRAPrest 2 minutes, then:30 Navy Seals with...


Warm Up:Coaches Call - SLIPS drills for 15minsStrength/Skill:Muscle Ups - if good do a few max setsif learning - coaches call strength/technique...


Warm Up:10 Push Ups Alt Hand on MB10 MB Sit Ups10 MB Cleans3 RoundsStrength:Power Cleans3x5WOD:15 Cleans 20 Push Ups25 Ball Slams30 DU's15min...


Warm Up:Coaches CallWOD:800m Run30 Swings30 Wall Ball3RFTFinisher:Core Circuit


7/9/2019Warm Up:Shoulder and Lat mobility Active Mobility - Core Activation for LiftStrength:OverHead Squatswork up to 1RMWOD:5 minutes50/30 Cal...


Warm Up:Active Mobility - Coaches CallStrength:Strict Press 3x5follow each set with max set of strict pull upsWOD:15/20 Cal Row12 Unbroken Wall Ball20...


Warm Up:1 minute each exercisesSquatsHollow HoldBurpeesTemp Push UpsRest3 RoundsWOD:30 DB Push Jerks50 DU's30 DB Box Step Overs50 DU's20min...


Warm Up:Active Mobility - coaches callStrength:Deadlift 5x5WOD:5 T2B10 DB Front Squats15 Pull Ups20 Sit Ups25 DB Deadlifts3RFT


Reminder: Closed for 4th of July!See you Friday - 7amWarm Up:Coaches CallStrength:Clean and Jerk Complex1 Clean Pull1 Squat Clean1 Jerk6 setsWOD:400m...


7/2/2019Warm Up:Active Mobility and Set up for WODStrength:Press 5x5WOD:35 Air Squats35 DB Push Press35 Ab Mat Sit Ups35 TTB35 Burpees35 DB...


Warm Up:12 KB swings200m Run12 Pull Ups200m Run15min AMRAPWOD:21-15-9Deadlifts (135/95)Wall BallV-Ups


6/28/2019Warm Up:Coaches Call Mobility 10-15 minsStrength:3 sets9 Banded Torso Rotations (each side)15 Bent Over Row (each arm )21 Foam Roller Flys27...


Warm Up:Handstand Walk, Hold  or Taps (20-30secs)Bear Crawl with DB's  - lap of back yardDB OH Walking Lunge - lap of back...


Warm Up:200m Run20 Squats10 Push Ups12min AMRAPStrength:Back Squat 5x6 WOD:10 Single Leg Deadlift with KB20 KB Swings10 Alt KB Reverse Lunge Pass...


Warm Up:Coaches Call - GynamsticsPartner WOD:3RFT80 Calorie Row60 C2B40 Wall Balls (30/20)20 TTB*35min Cap


Warm Up:Active and MB DrillsStrength:3 Power Cleans1 Pausing Push Jerk2 Push JerksEvery 2 minutes - 5 setsWOD:"The Chief"3min AMRAP3 Power Cleans...


Warm Up:Tabata This!DU'sPlankThrusters (odd hold bottom, even hold top)WOD:5 Pull Ups10 DB Floor Chest Press15 DB Deadlift15min AMRAPFinisher:Sled...


6/21Warm Up:Coaches Call Drills and Pistol Practice 20minsWOD:10 Alt DB Snatches1 Bar MU 8 Alt DB Snatches2 Bar MU6, 34, 42, 6then go back...


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