02/17/2018

Warm Up: 

Active Mobility 

Wall Ball Volley Ball 

WOD: 

16.5 

21-18-15-12-9-6-3 

Thrusters 

Bar Facing Burpees 

(Lateral ok if limited space) 

Finisher: 

Coaches Call Core Circuit 

02/16/2018

Warm Up: Coaches Call Practice/Strength: Rope Climbs Sled Pushes Atlas Ball OTS Throws WOD: 5 RFT 10 Box...

02/15/2018

2/15/18 Warm Up: Active Mobility Bird Dogs Dead Bugs Duck Walks Banded Activation Drills Strength: Build up to...

02/14/2018

2/14/18 Warm Up: 800 m Run DB Inchworms w/ Rotation DB Shoulder Stability Work Skill: Athlete's Choice Bar...

02/13/2018

2/13/18 Warm Up: Active Mobility Bosu Balance Drills Ladder Drills Skill: Candle Sticks Single Leg Roll...

02/12/2018

2/12/18 Warm Up: Shoulder/Thoracic Mobility Dynamic Drills Strength: Build up to 80% 1RM Clean & Jerk 5 min...

02/10/2018

Warm Up: Cycle Through Stations (30 sec on/30 off) Rope Waves Sprawls Bosu Squats Dead Bugs High Plank w/ Alt Opp...

02/09/2018

Warm Up: Coaches Call Skill: Head Stands/Free Hand Stands HS Walking WOD: Open WOD 15.4 8 min AMRAP 3...

02/08/2018

Warm Up: Shoulder/Thoracic Mobility Burgener Warm Up Strength: Take 7-10 mins to Build to ~75% 1RM Snatch 5 min EMOM...

02/07/2018

Warm Up: Ankle Mobility High Knees, Butt Kicks, Grape Vine, Etc Ladder Drills Skill: 10 mins DU & Strict Pull Up...

02/06/2018

Warm Up: Active Mobility Partner Wall Ball Drills Strength: Take 7-10 mins to Build to ~80% 1RM C&J 5 min EMOM...

02/05/2018

Warm Up: Band Stretches Active Mobility Bear Crawls, Crab Walks, Wall Walks Practice: DB Windmills  DB TGU SA...

02/03/2018

Warm Up: Active Mobility Partner Wall Ball Drills Burgener Warm Up (Clean Version) Strength: 3x4 Clean Pulls 80-85% 3x3...

02/02/2018

Warm Up: Ankle Mobility Inchworms Bear Crawls Scap Pull-Ups Bosu Squat/Balance Drills Skill: Pistols Single...

02/01/2018

Warm Up: Shoulder Mobility Dynamic Drills Squat Therapy Strength: 4x4 BTN Snatch Grip Push-Press 60-65% 3x4 OHS w 3 Sec...

01/31/2018

Warm Up: Coaches Call Skill: DU, TU, Single Leg DU, etc Kipping Ring Dips WOD: For Time  100 DU 20 Ring...

01/30/2018

Warm Up: Shoulder Mobility Lat Activation Drills Hollow/Arch Rocks Skill: Kipping/Butterfly Pull-Up Practice Or 3...

01/29/2018

Warm Up: Active Mobility Kneeling Banded Hip Ext Banded Side Steps Single Leg Superman...

01/27/2018

Warm Up: Coaches Call Strength: 4x5 Deadlifts 70-75% 1RM 8x4 Weighted GHD Sit-Ups 6x4 Barbell Bent Over Rows (3 sec...

01/26/2018

Warm Up: Shoulder Mobility Bosu Balance/Squat Drills Bear Crawls Crab Walks  Strength: 4x3 Push-Press...

01/25/2018

1/22/18 Warm Up: Active Mobility Lat Activation Drills Partner WB Drills Skill: DU T2B WOD: Open WOD...

01/24/2018

Warm Up: Band Stretches High Knees, Butt Kicks, Grapevine Broad Jumps, Power Skips Burgener Warm Up Strength: 2x4 Snatch...

01/23/2018

Warm Up: Active Mobility Banded Side Steps Kneeling Banded Hip Ext Duck Walks Squat Jumps Strength: 4x3 Front Squat...

01/22/2018

1/22/18 Warm Up: Shoulder Mobility Junk Yard Dog DB Inchworms/Windmills (light) Skill: MU Drills Ring Kipping, Ring...

01/20/2018

Warm Up: Coaches Call Strength: 3x4 Squat Clean 55-60% 1RM 4x3 Split-Jerk 50-55% (Alt Feet) 3x3 Push-Jerk...

01/19/2018

Warm Up: Band Stretches Active Mobility Coaches Call Core Circuit Skill: Ring Skills Inversion, Tucks, Skin the Cats,...

01/18/2018

Warm Up: Junk Yard Dog PVC Mobility Burgener Warm Up Strength: 5x5 OHS 60-65% 1RM 3x5 Hang Power Snatch 50-55%...

01/17/2018

Warm Up: Active Mobility Ball Slams MB  Cleans MB OH Sit-Ups Alt MB Push-Ups Strength: 6x4 Deadlift 60-65 %1RM...

01/16/2018

Warm Up: Shoulder/Ankle Mobility Partner Wheel Barrow Walks Dive Bomber Push-Ups Crab Walks, Duck Walks Skill: Head...

01/15/2018

Warm Up: Hip Mobility Bosu Balance/Squat Drills Strength: 4x4 Front Squat 70-75% 1RM 10x4 SA OH DB Lunges WOD: 5 DB...

01/13/2018

Warm Up: Dynamic Drills Burgener Warm Up Strength: 5x4 OHS 60-65% 1RM OHS 3x4 Snatch Balance 50-60% 1RM OHS WOD: In...

01/12/2018

1/12/18 Warm Up: PVC Mobility Hollow/Arch Rocks Hollow PVC Lat Pull-Downs Hanging Leg Raises Skill: DU K2E/T2B...

01/11/2018

1/11/18 Warm Up: Active Mobility Partner WB Drills Strength: 4x4 Clean Pull 60-65% 1RM 3x4 Tall Squat Clean...

01/10/2018

1/10/18 Warm Up: Shoulder Mobility Bear Crawls, Crab Walks High Side Planks Sideways Plank Walks Scap...

01/09/2018

Warm Up: Rope Hip Mobility 8 Count Body Builders Roll-Ups to Squat Jump Alt Jumping Lunges Strength: 4x4 Back Squat...

01/08/2018

Warm Up: Active Mobility Kneeling Banded Hip Ext Broad Jumps High Knees/Butt Kicks Strength: 5x3 Snatch Grip DL (3 sec...

01/06/2018

1/6/18 Warm Up: Band Stretches Junk Yard Dog Partner Wheel Barrow Walks Skill: HS Walking Progressions WOD: 6...

01/05/2018

1/5/18 Warm Up: Active Mobility Ladder Drills Strength: Coaches Call Sand Bag Drills Sled Pushes WOD: 12 min...

01/04/2018

1/4/18 Warm Up: High Knees, Butt Kicks, Grape Vine, Broad Jumps, Etc Burgener Warm Up Skill: Tall Squat Snatch Snatch...

01/03/2018

Warm Up: Ankle/Shoulder Mobility Bosu Balance/Squat Drills Strength: 4x5 Weighted Pull-Ups 8x5 Weighted Back Ext Alt...

01/02/2018

1/2/18 Warm Up: Active Mobility Band Stretches Kneeling Banded Hip Ext Skater's Lunges Skill: Parallette...

01/01/2018

9am Class Today -Happy New Year

12/30/2017

Warm Up: Coaches Call Strength: 9-7-5 x 4 Sets Bent Over Barbell Rows Bar Roll-Outs Single Leg Deadlifts (Each...

12/29/2017

Warm Up: Shoulder Mobility Bosu Squat/Balance Drills Hollow Rocks/Holds Push-Ups w/ Shoulder Taps High Side...

12/28/2017

Warm Up: Shoulder Mobility Lat Activation Drills Burgener Warm Up (Clean Version) Skill: DU Kipping/Butterfly...

12/27/2017

Warm Up: Active Mobility Partner WB Drills Strength: 3x5 Front Squat (3 Sec Descent) (pick moderate weight to maintain...

12/26/2017

Holiday Hours - Closed Monday 12-25 and Tuesday 12-26

12/25/2017

Holiday Hours - Closed Monday 12-25 and Tuesday 12-26

12/23/2017

Holiday Hours - Closed Monday 12-25 and Tuesday 12-26Warm Up: Active Mobility  Deck of Cards WOD: Partner WOD  10...

12/22/2017

Warm Up: Shoulder Band Stretches Partner WB Relays Skill: Double KB C&J and Snatch  *pick moderate weight and cycle...

12/21/2017

Warm Up: Ladder Drills Rope Hip Stretches Ankle Mobility Calf/Quad Smash WOD: 3 Mile Run or Row (Turquoise to La...

12/20/2017

Warm Up: Bosu Balance/Squat Drills Deadbugs Bird-Dogs Hollow Lat Pull-Downs Skill: Kipping T2B, K2E, PU Butterfly...

12/19/2017

Warm Up: Shoulder Mobility Inchworms w/ Pushup Bear Crawls Hollow Holds Sideways High Plank Walks Skill: HS...

12/18/2017

Warm Up: Junk Yard Dog Active Mobility Burgener Warm Up Skill: 8 min EMOM 2 Snatch Balance *stay lite, focus on...

12/16/2017

12/16/17 Warm Up: Active Mobility Wall Ball Volley Ball WOD: For Time 800 m Run 50 Pull-Ups 50...

12/15/2017

12/15/17 Warm Up: Ankle Mobility Dynamic Drills Ladder Drills Skill: DU Pistols WOD: Fight Gone Bad...

12/14/2017

12/14/17 Warm Up: Active Mobility Partner Wall Ball Relay Races Strength: E2MOM for 6 Sets 4 Deadlifts (3 sec...

12/13/2017

12/13/17 Warm Up: Shoulder Mobility Hollow/Arch Rocks Scap Pull-Ups Hanging Leg Raises Skill: Ring Work *low...

12/12/2017

12/12/17 Warm Up: 2 Rounds 400 m Row 5 Inchworms 1 Lap Bear Crawls 1 Lap Crab Walks Skill: DB Stability Drills...

12/11/2017

12/11/17 Warm Up: Active Mobility 2 Rounds 15 Kneeling Banded Hip Ext Banded Side Steps (1 Lap each direction) 1 Lap...

 

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