Today

6/19/18 

Warm Up: 

Active Mobility 

3 Rounds 

15 Hollow Rocks 

10 Scap Pull-Ups 

5 Burpee Broad Jumps 

Skill: 

T2B/K2E 

*Hollow/Arch Positions 

*Strict T2B/K2E 

*Gymnastics vs Butterfly Style Kips 

*Opp. Hand to Opp. Foot T2B or K2E 

WOD: 

2 RFT 

800 m Run 

20 Power Cleans (95/65) 

20 T2B 

20 Shoulder to Overhead (95/65) 

20 Box Jumps 

*25 min Cap 


06/18/2018

6/18/18 Warm Up: Banded Shoulder/Chest Stretches 2 Rounds 5 Inchworms w/ Push-Up & Rotation 15 Kneeling Banded Hip...

06/16/2018

6/16/18 Warm Up: Thoracic Mobility Partner Slam Ball Drills *Alt Ball Slams *Side Tosses *Sit-Ups Tosses *Deadlift...

06/15/2018

6/15/18 Warm Up: Shoulder Mobility Perfect Lunges Inchworms (Reach Far) Hollow Rocks Scap Pull-Ups Hanging Straight...

06/14/2018

6/14/18 Warm Up: Active Mobility Banded Glute/Hamstring Activation Drills Strength: 5 Rounds Power Clean...

06/13/2018

6/13/18 Warm Up: Active Mobility Banded Shoulder Activation Drills Hollow Drills Piked HSPU Skill:  Hand Stand...

06/12/2018

6/12/18 Warm Up: Dynamic Drills Burgener Warm Up Strength: 8 min EMOM Snatch High Pull -High Hang -Above the...

06/11/2018

6/11/18 Warm Up: Ankle/Hip Mobility Bosu Drills Skill: 10 min DU/TU + Pistol Practice 10 min EMOM Min 1 - Jump...

06/09/2018

6/9/18 Warm Up: Junk Yard Dog PVC Mobility Ball Slams Hollow to Arch Rolls Scap Pull-Ups Skill: Rope...

06/08/2018

6/8/18 Warm Up: Active Mobility Ladder Drills Strength: 4 Rounds 10 Weighted Back Ext 5 Ab Roll-Outs...

06/07/2018

6/7/18 Warm Up: Banded Shoulder Activation Drills Skill: MU Progressions *False Grip Ring Rows/Pull-Ups *Laying MU...

06/06/2018

6/6/18 Warm Up: Active Mobility 2 Rounds 3 Single Leg Airplane Twists (per side) 5 Broad Jumps 7 SA KB Suitcase...

06/05/2018

6/5/18 Warm Up: Shoulder Mobility Active Mobility Wall Walks Skill: 10 min HSPU Practice 8 min EMOM 1-5 Strict...

06/04/2018

6/4/18 Warm Up: Hip Mobility Banded Glute Activation Drills Lat Activation Drills Strength: 10 min EMOM Min 1 - 5...

06/02/2018

6/2/18 Warm Up: Dynamic Drills *High Knees, Butt Kicks, Grape Vine *Broad Jumps, Skaters Jumps Banded Good...

06/01/2018

6/1/18 Warm Up: Cone Agility Drills Bosu Drills Strength: Sand Bag Drills *Cleans, Lunges, Presses *Fwd/Bkwd High...

05/31/2018

5/31/18 Warm Up: Hip Mobility Squat Therapy 10-8-6-4-2 MB Cleans MB OH Lunges Ball Slams WOD: In...

05/30/2018

5/30/18 Warm Up: Shoulder Mobility "Rowling" - 3 Rounds Penalty for Each Cal 1 Burpee, 2 Squat Jumps, 3 Hollow...

05/29/2018

5/29/18 Warm Up: Foam Roll Active Mobility Skill: KB Stability Drills *TGU, Windmills *Bottoms Up Presses *SA...

05/26/2018

5/26/18 Warm Up: Coaches Call WOD: Bonnie's Bday WOD 

05/25/2018

5/25/18 Warm Up: Ankle/Shoulder Mobility Bosu Balance Drills Skill: Pistols Rope Climb Footwork WOD: 15 min...

05/24/2018

5/24/18 Warm Up: Active Mobility Bear Crawls Piked HSPU Scap Pull-Ups Strength: 6 x 4 Floor Seated DB...

05/23/2018

5/23/18 Warm Up: Band Stretches Inchworms Side Planks SA/SL Plank Reaches Deadbugs Skill: Ring Stability...

05/22/2018

5/22/18 Warm Up: Active Mobility Partner Wall Ball Drills Hollow Drills Kipping Pull-Up...

05/21/2018

5/21/18 Warm Up: 500 m Row Banded Good Mornings Banded Lateral Jumps Burgener Warm Up WOD: E2MOM 5...

05/19/2018

5/19/18 Warm Up: Simon Says + Set-Up WOD: Donnie's Bday WOD "Filthy 53" 

05/18/2018

5/18/18 Warm Up: Jog Block High Knees, Butt Kicks, Grape Vine Junk Yard Dog Partner Banded Sprints WOD: Partner...

05/17/2018

5/17/18 Warm Up: Band Stretches Hollow/Arch Rocks Pringle Rolls Hollow Ring Rows Ring Push-Ups Skill: MU...

05/16/2018

Warm Up: Shoulder Mobility Inchworms Kneeling Banded Hip Ext Skater Jumps Wall...

05/15/2018

5/15/18 Warm Up: Active Mobility Cone Agility Drills Box Jump Course  Skill: Jump Rope DU, TU, Single Leg,...

05/14/2018

5/14/18 Warm Up: Active Mobility w/ Lite DB 2 Rounds Per Side 6 SA/SL Deadlifts 6 SA Hang Clean and Jerk 6 SA...

05/12/2018

5/12/18 Warm Up: Active Mobility 3 Rounds - Rest ~ 30 sec between each 3 Medball Shotput (per side) 3 Max Distance Broad...

05/11/2018

5/11/18 Warm Up: Shoulder Mobility Single Leg Glute Bridges Hollow Rocks Push-Ups w/ Shoulder Taps Seated Straight Leg...

05/10/2018

5/10/18 Warm Up: Inchworms Bear Crawls Banded Good Mornings Banded 1/4 Squat Side Steps Single Leg Superman...

05/09/2018

5/9/18 Warm Up: Band Stretches 2 Rounds 20 Cal Row 20 sec HS Shoulder Taps 20 sec Scap Pull-Ups 20 sec Box Forearm...

05/08/2018

5/8/18 Warm Up: Thoracic Mobility Burgener Warm Up Strength: Build to 75% Snatch 1RM Then 10 Mins - Every 30...

05/07/2018

5/7/18 Warm Up: Ankle Mobility Jog Block Bosu Drills Skill: Rope Climbs Strength: Bench Press...

05/05/2018

5/5/18 Warm Up: Coaches Call WOD: "Kelly" 5 RFT 400 m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 

05/04/2018

5/4/18 Warm Up: Active Mobility Skill: Parallette Work Shoot Throughs L-Sits or Knee...

05/03/2018

5/3/18 Warm Up: PVC Mobility Hollow Rocks w/ PVC Hollow PVC Pull-Downs Man Overboard - 10 Cal Bike 1) Ball Slams 2)...

05/02/2018

5/2/18 Warm Up: Active Mobility 2 Rounds 2 Wall Walks + 5 Sec Hold at Top 3 Max Height Jumps 4 PVC OHS 3 Sec Down 5...

05/01/2018

5/1/18 Warm Up: Partner Wall Ball Drills Dead Bugs Bird Dogs High Plank + Shoulder Taps Skill: Ring Stability...

04/30/2018

4/30/18 Warm Up: Band Stretches 3 Rounds 200 m Row 4 Inchworms w/ Rotation 4 Charlie's...

04/28/2018

4/28/18 Warm Up: Hip and Thoracic Mobility Burgener Warm Up Skill: Snatch/OHS Work (light) WOD: In Partners 3...

04/27/2018

4/27/18 Warm Up: Ankle Mobility "Simon Says" Skill: Rowing Technique Pistols Single Leg DL WOD: 15 min...

04/26/2018

4/26/18 Warm Up: Active Mobility Bear Crawls + Crab Walks Dive Bomber Push-Ups Bosu Squat/Balance...

04/25/2018

4/25/18 Warm Up: Band Stretches Partner Wall Ball Drills Lat Activation Drills Skill: Kipping/Butterfly Pull-Up...

04/24/2018

4/24/18 Warm Up: Active Mobility Banded Glute Activation Drills Side Planks Planks w/ Shoulder Taps Strength: 3...

04/23/2018

4/23/18 Warm Up: Shoulder Mobility Man Over Board w/ Bike Coaches Call Exercises  Skill: Hand Stand Work Piked...

04/21/2018

4/21/18 Warm Up: Active Mobility Band Shoulder Stretches Scap Pull-Ups Hollow Banded...

04/20/2018

4/20/18 Warm Up: 3 Rounds "Rowling" - 250m Penalty for each Cal Over/Under 3 Burpees, 4 Alt Jump Lunges, 5...

04/19/2018

4/19/18 Warm Up: Ankle Mobility High Knees + Butt Kicks Power Skips + Grape Vine Broad Jumps + Skater Jumps 5 times each...

04/18/2018

4/18/18 Warm Up: Banded Good Mornings Kneeling Banded Hip Ext Bear Crawls Scap Push-Ups Strength: 5x5...

04/17/2018

4/17/18 Warm Up: Hip Mobility Dynamic Drills Squat Therapy Skill: SA DB OHS DB OH Lunges (single and...

04/16/2018

4/16/18 Warm Up: Active Mobility Hollow Rocks/Holds Parallette Shoot Throughs Bosu Balance Drills Strength: 16 min...

04/14/2018

4/14/18 Warm Up: Coaches Call WOD: Franny's Bday WOD 1 Mile Run 12 RFT 3 MU (mod 5 C2B Pull-Ups) 9 HSPU...

04/13/2018

4/13/18 Warm Up: Active Mobility Partner WB Drills Skill: Kettle Bell Work HSPU Progression WOD: 3 RFT 8...

04/12/2018

4/12/18 Warm Up: Shoulder/Thoracic Mobility Burgener Warm Up Strength: Snatch Complex - 7 Sets High Hang Squat...

04/11/2018

4/11/18 Warm Up: Group Jog Block w/ Med Balls7 Shoulder Stability Drills Lat Activation Drills WOD: 20 min AMRAP 20...

04/10/2018

4/10/18 Warm Up: Active Mobility Fun: 4 Rounds 5 Box Jumps (challenging height) Rest 30 sec 5 Slam Ball 1/4 Squat +...

 

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