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...

10/27/2017

Warm Up: Active Mobility 1 Mile Run for Time Strength: Group Core Work - Form Circle and Go Around Seated Med Ball Side...

10/26/2017

Warm Up: Active Mobility Fun: Cone Drills Box Jump Course Bosu Balance Drills WOD: 27-21-15-9 Cal...

10/25/2017

Warm Up: 8min AMRAP 10 burpees 2 TGU (each side)Strength: Back Squat 4x5 WOD: 3 sets, 1 minute rest, repeat 3 more...

10/24/2017

Warm Up:2 Rounds 15 Kneeling Banded Hip Ext 10 Push-Up + Shoulder Taps 10 Hollow PVC Lat Pull-Downs 15 PVC Good Mornings (Vary...

10/23/2017

Warm Up: Shoulder Mobility 2 Rounds 5 Inchworms 30 Sec High Side Planks (each side) 5 Dive Bomber...

10/21/2017

Warm Up: Coaches Call Strength: 10-10-8-8-6-6 DB Bench Press 15-15-12-12-9-9 GHD Sit-Ups WOD: 15 min...

10/20/2017

Warm Up: Active Mobility Burgener Warm Up Skill: 14 min E2MOM 2 Rounds Hang Snatch Pull Hang Snatch Snatch...

10/19/2017

Warm Up: Shoulder/Ankle Mobility 2 Rounds 10 Hollow PVC Lat Pull-Downs 15 Hanging Knee Raises 20 Squat...

10/18/2017

10/18/17 Warm Up: 800m Partner WB Run Partner WB Drills Strength: 4x3 Strict Press 3x3 Push-Press Complete Sets...

10/17/2017

10/17/17 Warm Up: Coaches Call Skill: 5x5 Weighted Dips 5x5 Weighted Pull-Ups 5x5 Hanging Straight Leg Raises (Very...

10/16/2017

10/16/17 Warm Up: 2 Rounds 200 m Run 5 Inchworms 3 Perfect Lunges (each side) 10 DB SL Deadlift (each side) 10 SA...

10/14/2017

Warm Up: Coaches Call Burgener Warm Up Strength: Snatch Complex 7 Sets 2 Snatch Push-Press 1 Snatch Balance 2...

10/13/2017

Warm Up: 400 m Run 2 Rounds 4 Inchworm to Side Rotation 15 Kneeling Banded Hip Ext 10 Lite DB Snatch Fun: Sled...

10/12/2017

Warm Up: Partner MB Drills Hip Mobility Strength: Thrusters 15 Mins to Build to 2 Rep Technical Max WOD: Mixed...

10/11/2017

Warm Up: 1K Row 2 Rounds 20 Jumping Jacks 10 Scap Pull-Ups 10 Hollow Band Pull-Downs Skill: Rope...

10/10/2017

10/10/17 Warm Up: Active Mobility Strength: 3 Rounds 8 SA DB Rows + 2 Sec Descent (each) 12 DB Seesaw Press + 2 Sec...

10/09/2017

10/9/17 Warm Up: Shoulder Mobility 2 Rounds 5 Dive Bomber Push-Ups 10 Shoulder Taps (Slow and Controlled) 15 Hollow...

10/07/2017

Warm Up: Coaches Call Fun Game Review WOD Movements WOD: 20 min AMRAP "Pet Rock" W/ a Single KB (44/26) 8 Clean and...

10/06/2017

Warm Up: 2 Rounds 5 Inchworms 5 Candle Sticks 5 Charlie's Angles 100 m Run Practice DU Strength: 4...

10/05/2017

Warm Up: Coaches Call Skill: 12 Min EMOM Min 1- 3 HS Negatives 3 Sec Descent  Min 2- 15 Sec Bottom of Pistol Hold (each...

10/04/2017

Warm Up: Partner MB Drills Footwork Drills for Push Jerk Strength: 4x3 Strict Press 3x3 Push Press 3x2 Push...

10/03/2017

Warm Up: Shoulder Mobility 2 Rounds 10 Scap Pull-Ups 10 Push-Ups 20 Sit-Ups Skill: 16 Min EMOM Min 1- 7 Piked...

10/02/2017

Warm Up: 400m Run Then: W/ Lite DB 2 Rounds 3 DB Inchworms 5 SL DB Deadlifts (each side) 5 SA DB Front Rack Squats...

09/30/2017

Warm Up: Coaches Call WOD: In Partners DB Burpee Deadlifts Squat Clean Wall Balls (Reps Start From Floor) T2B SA OH...

09/29/2017

Warm Up: Active Mobility 8 min EMOM Min 1- 20 Sec Wall Facing HS Shoulder Taps (or Hold) Min 2- 30 Sec Banded Good...

09/28/2017

Warm Up:?Cone Drills ~8-10 mins?Hip Mobility?Strength:?4x6 Front Squat?Maintain? Moderate Weight, Focus on Technique?20 Sec Hollow Hold After...

09/27/2017

Warm Up: Active Mobility Review TGU Skill: 5 Sets 10 Kneeling Banded Hip Ext *Explode on Extension and Control on...

09/26/2017

Warm Up: Coaches Call Strength: 5-3-5-2-4-2 Bench Press Bent Over Barbell Row Wave Load Sets Work Up to Heavy 5 Rep...

09/25/2017

Warm Up: 2 Rounds 15 Cal Row 8 Lite DB Snatch (Left Hand) 50' Waiter's Walk (Left Hand) 5 Burpee Broad Jumps 8...

09/23/2017

Warm Up: Coaches Call WOD: In Partners 30 Cal Row/Bike 100 Wall Ball (20/14) 30 Cal Row/Bike 80 Ring Dips 30...

09/22/2017

Warm Up: PVC Mobility Bent Arm Shoulder Int/Ext Rot (2.5/5lbs) Practice: Inversions Skin the Cats Front/Back...

09/21/2017

Warm Up: Hip/Ankle Mobility (~10 mins) Ladder Drills Coaches Call Box Jump Courses Practice DU WOD: 1 Mile Row (90% PR...

09/20/2017

Warm Up: Shoulder Mobility 2 Rounds 100 m Run 15 Air Squats 10 SL DB Deadlifts (each leg) Full Lap SA OH DB...

09/19/2017

Warm Up: PVC Mobility 3 Rounds 10 Med Ball Cleans w/ Slam Ball 5 SA Thruster w/ Slam Ball (each side) 15 sec HS...

09/18/2017

9/18/17 Warm Up: Active Mobility, then? 3 Rounds 1 min Row 15 sec Bar Hang 15 Sit-Ups 5 Burpees 10 min Review...

09/16/2017

Warm Up: Thoracic/Shoulder Mobility 4 Rounds 10 Push-Ups 10 Hollow Rocks 10 Squat Jumps Practice: Snatch...

09/15/2017

Warm Up: Dynamic Drills WOD1: Cone Drills 100 m Shuttle Runs (50-back, 100-back) Ladder Drills Cycle Through...

09/14/2017

Warm Up: PVC Mobility 2 Rounds 25 Jumping Jacks 20 Lunges 15 Dive Bomber Push...

09/13/2017

Warm Up: Dynamic Drills Partner Wall Ball Drills Strength: Coaches Call Core Circuit WOD: 14 min AMRAP 20 Cal...

 

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