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...

09/03/2018

Happy Labor Day!No Classes TodaySee you Tomorrow at 7am

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...

08/30/2018

8/30/18 Warm Up: Banded Shoulder Activation Hollow Drills Skill: Kipping/Strict HSPU Ring Stability...

08/29/2018

8/29/18 Warm Up: Hip Mobility 3 Rounds 5 Inchworms w/ Push-Up 10 Jumping Lunges 15 Jumping Squats Strength: 3...

08/28/2018

8/28/18 Warm Up: 3 Rounds Rowling 3 Push-Ups + 2 V-Ups + Broad Jump Cap Penalty at x5 Skill: T2B/K2E/Pull-Up Kip...

08/27/2018

8/27/18 Warm Up: Coaches Call Strength: 4 Rounds 8 SA DB Bench Press (per side) 8 DB Goblet Split Squat (per...

08/25/2018

8/25/18 Warm Up: Active Mobility Partner Wall Ball Drills Skill: Ring Drills *Inversions, Tucks, Levers, MU,...

08/24/2018

8/24/18 Warm Up: Dynamic Drills Ladder Drills Cone Agility Drills Skill: Rope Climbs Pistols WOD: 16 Min...

08/23/2018

8/23/18 Warm Up: Hip Mobility Banded Glute Activation Drills Strength: 4 x 6 Back Squat 2/2/1 Tempo *Build in...

08/22/2018

8/22/18 Warm Up: Banded Shoulder Activation Drills Hollow Pull-Downs Burgener Warm Up Skill: Kipping/Butterfly...

08/21/2018

8/21/18 Warm Up: Shoulder/Chest Mobility Bosu Balance Drills Strength: 3 Rounds 6 SL DB Deadlifts (per side) 8 SA...

08/20/2018

Warm Up: Active Mobility 2 Rounds 30 Sec Side Plank (each side) 1 Lap Bear Crawl 20 Alt Lunge Steps 30 Sec HS...

08/18/2018

8/18/18 Warm Up: Active Mobility Front Rack Mobility 2 Rounds 5 Broad Jumps 10 Duck Walk Steps 15 Med Ball...

08/17/2018

8/17/18 Warm Up: 3 Rounds 3 Inchworms w/ 2 Push-Ups Fwd/Bkwd Plank Walk Fwd/Bkwd Crab Walk 10 Floor Seated Straight Leg...

08/16/2018

8/16/18 Warm Up: Thoracic Mobility Squat Therapy Burgener Warm Up Skill: OHS Work Snatch Footwork Power/Squat...

08/15/2018

8/15/18 Warm Up: Junk Yard Dog Coaches Call Lite KB Drills Strength: 4 Rounds 8 SA Half Kneeling KB Press* 8 SA KB...

08/14/2018

8/14/18 Warm Up: Active Mobility Fun: 3 Rounds 5 Banded Lateral Jumps* 5 Bosu Single Leg Superman Reaches* 10 Atlas...

08/13/2018

8/13/18 Warm Up: Dynamic Drills Shoulder Mobility Hollow Drills Skill: Butterfly/Kipping Pull-Ups WOD: 30 min...

08/11/2018

8/11/18 Warm Up: Shoulder Mobility Push-Ups w/ Side Plank Twist High Plank Alt Superman Reaches Bosu Balance...

08/10/2018

8/10/18 Warm Up: Active Mobility Kneeling Banded Hip Ext Banded Side Steps Strength: 4 Rounds 5 Weighted Glute...

08/09/2018

8/9/18 Warm Up: Shoulder Mobility Inchworms  Partner Wheelbarrow Walks Hollow Drills Skill: Head/Handstand...

08/08/2018

8/8/18 Warm Up: Hip/Thoracic Mobility Burgener Warm Up Strength: 3 x 4 OHS  6 Sets Snatch Complex Hang Muscle...

08/07/2018

8/7/11 Warm Up: Banded Shoulder Activation Drills 3 Rounds 250 m Row 20 Plank Shoulder Taps 15 V-Ups 10...

08/05/2018

8/6/18 Warm Up: Active Mobility  Tabata - 8 Rounds Each Alt Air Squats + HS Hold Strength: Build to ~80% 1RM...

08/04/2018

8/4/18 Warm Up: Coaches Call Skill: Pistols Rope Climbs WOD: 4 RFT 12 Alt Pistols 14 Burpees 16 Alt...

08/03/2018

8/3/18 Warm Up: Foam Roll Junk Yard Dog Bosu Balance Drills Fun: 3 Rounds 10 Banded SL Lateral Jumps (5/5) 10...

08/02/2018

8/2/18 Warm Up: Active Mobility Thoracic/Shoulder Mobility Burgener Warm Up Strength: 3 x 5 Snatch High Pull 2x 5...

08/01/2018

8/1/18 Warm Up: 2 Rounds 5 Inchworms Lap of High Knees Lap of Butt Kicks 3 Wall Walks 3 SL Airplane Twists (per...

07/31/2018

7/31/18 Warm Up: Active Mobility Partner Wall Ball Drills Strength: 5 Three Position Clean Pull 2 x 4 Clean High...

07/30/2018

7/30/18 Warm Up: Banded Shoulder Activation Drills Cone Agility Drills Skill: Hollow/Arch Drills Kipping/Butterfly...

07/28/2018

7/28/18 Warm Up: Active Mobility Bosu Balance Drills Strength: 4 Sets per Side, Cycle Through 8 SL/SA DB...

07/27/2018

7/27/18 Warm Up: Ladder Drills 3 Rounds 10 Hollow Banded PVC Pull-Downs 8 Ring Push-Ups 6 Inverted...

07/26/2018

7/26/18 Warm Up: Hip Mobility Front Rack Mobility 2 Rounds 10 Air Squats - 2 Sec Hold at Bottom 10 Burpee Broad...

07/25/2018

Warm Up: Coaches Call Skill: 4 Rounds *1 min Rest in Between 20 Pringle Rolls 10-15 Foot Elevated Ring Rows 30 Sec...

07/24/2018

Warm Up: Forearm Stretches 3 Rounds 5 Inchworms 10 Scap Pull-Ups 15 Hollow Rocks 20 Calf Raises on Plate...

07/23/2018

Warm Up: Active Mobility Burgener Warm Up Strength: Squat Snatch 20 Min to Build to 3 Rep Technical Max *Reset at Bottom...

07/21/2018

7/21/18 Warm Up: Group Jog Block  Partner Wall Ball Drills WOD: For Time 800 m Run 70 Wall Balls 60...

07/20/2018

7/20/18 Warm Up: Hip Mobility Cone Agility Drills Burgener Warm Up Fun: Sled Pulls/Pushes WOD: In Partners -...

07/19/2018

7/19/18 Warm Up: Active Mobility Strength: 4 x 6 Squat 6 x 6 Sotts Press *Alt Front/Back Rack WOD: 5...

07/18/2018

7/18/18 Warm Up: Rowling *3 Push-Ups + Sit-Ups + Squats Banded Shoulder Activation Drills Skill: Ring...

07/17/2018

7/17/18 Warm Up: Active Mobility 2 Rounds 10 Push-Ups 10 Banded Good Mornings 10 Alt SL Airplane...

 

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