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Workout of the Day
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...
09/01/2018
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...
We'll let you know when to start physching...
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