Today

• 5/11
• Warm Up:
• Perfect Stretch x10
• 400m Run
• 15 MB Cleans w pause at bottom
• 15 MB Push Press w pause at top 
• Strength:
• Barbell Thruster 2x5
• WOD:
• "Death by Thrusters"
• Min 1 - 2 thrusters 2 burpees
• min 2 - 3 thrusters 3 burpees
• etc...
• Extra:
• KB Arm Bars
• Standing Band Hip ext.

05/10/2021

5/10Warm Up:Foam Roll20 Sec Hanging on Bar10 Kneeling Band Pull Aparts10 Sprawlsx2Strength:Ring Eccentric Pull Ups 2x4L-Sit Legless Rope Climb...

05/07/2021

5/7Warm Up:Coaches CallBody Weight Skill Work:Single Leg Deck SquatsDragon SquatsPlanksWOD:The Longest Mile'4 Rounds for Time: - 10 Burpees - 100...

05/06/2021

5/7Warm UpCore warm Up:Plank offStrength:3 Snatch Slow Pull 250m Rowx4WOD:1 min each with 1 min rest betweenBanded Pull UpsRing RowsRenegade Row...

05/05/2021

5/5Warm Up:Coaches Call Strength:Back Squat 2x4Monster Walk 8x4WOD:"Burnside"3 rounds for Quality20 Back Squats (135/85)20 Step Ups 24/30

05/04/2021

5/4Warm up:Banded Stretches6 Bear to Bridges5 Banded Shoulder External Ext.4 Deck Squatsx3Strength:Seated Barbell Press 5x4*100m runFloor Alt DB...

05/03/2021

5/3Warm Up:Foam Roll & Active MobilityStrength:Ring Pull Ups 3-6x4KB Death March 16x4WOD:30 DU's8 Deadlifts (65/95)30 DU's8 Power Cleans30...

04/30/2021

4/30Warm Up:Mobilize - coaches callStrength:Power Clean Complex1 Power Clean1 Hang Power Clean (below the knee)1 Hang Power Clean6 sets, building in...

04/29/2021

4/29Warm Up:Active Mobility - Coaches CallStrength:Split Jerk 2x6ATG Split Squats 3x5WOD:200m Run or 10/7 Cals Assault5 OHS (85/115)5 Feet Elevated...

04/28/2021

4/28Warm Up:mobilizeGymnastics:4-8 L Sit Pull UpsGHD Hollow HoldCrossover Scapula Pull Downsx3WOD:"Dork"6 RFT60 DU's30 KB Swings 35/5015...

04/27/2021

4/27Warm Up:8 PVC  Kang Squats8 PVC OH lateral Squats8 Glute Bridge Walk Outs24 High Kneesx3Strength:1 Back Squat 4/1/110 DB Step Ups4...

04/26/2021

4/26Warm Up:200m RowAirplane StepsSide PlankElevator Push UpsStrength:Kneeling DB Press 14/12/10/9/6Snatch Grip Deadlift 3x5WOD:30 0n/30 OffPlyo push...

04/24/2021

4/24Warm Up:Kneeling Stand UpsPush UpsCrab Kicksx3Strength:Banded Booty 25 each legSplit Lunges 8/8Box/GHD Back Extensions 10Weighted Step Ups...

04/23/2021

4/23Warm Up:Foam Roll10 Kang Squats PVC10 Band Pull ApartsSide Hollow Holdx3Strength:Weighted Eccentric Pull UpsSingle Arm Single Leg PlanksWOD:AMRAP...

04/22/2021

4/22Warm Up:Mobilize - prep for liftStrength:Snatch Complex1 Squat Snatch with pause below knee1 Hang Squat Snatch6 sets buildingWOD:90 on 90 off6 OH...

04/21/2021

4/21Warm Up:MobilizeStrength/Skill:Elevated HandStand kipping Push UpsParallette L-sit HoldsPartner WOD:50 Burpees to Target300m Heavy Carry100 Hollow...

04/20/2021

4/20Warm Up:Coaches Call & Burgener Warm UpStrength:6 sets building1 power clean with 2 pauses1 power clean no pausesWOD:?Christopher Pickford?For...

04/19/2021

4/19Warm Up:MobilityBarbell Top Hold Position Reverse Plank SL Ext.Strength:Push Press 4x4Assault 10 or Row 12 CalsWOD:100m Sprint15-25 Strict...

04/17/2021

4/17"Helen"400 m Run21 KB Swings 44/3512 Pull Ups 3 RFT12min CapREST 3 MIN - then:8 Box Jumps 20/248 SDHP 44/353RFT

04/16/2021

4/16Warm Up:MobilityStrength:Bench Press 12x5L Sit HoldWOD:4-5 Intervals8 Burpees over the Bar6 hang DB Snatch (each arm)4 Roll Outs2 minutes rest...

04/15/2021

4/15Warm up:Bird DogsCrab Toe TouchesSide Hollow HoldStrength:3-4 Rounds2 gym length Sled Drag (only use legs)1 gym length Death March 5 Kneeling...