Primarily Indoors Warm Up 2 Rounds 30s Work| 10s Rest -MB Hug Squat Jumps -MB SL Deadlifts, R -MB SL Deadlifts, L -Bent Over BB Rows -SL Glute Bridges, R -SL Glute Bridges, L -Bent Over BB Iso Hold Mobility Calf Rolling and Stretching Pigeon stretch Midline 1 Round 1 Min Work| 20s Rest Russian […]
Outdoors Primarily Please do not park in the lot Warm Up 2:00 Jump Rope On Coach’s Call -Then- 10-8-6 -Banded High Pulls -Banded OH Side Steps -Duck Walk – Holding Band Overhead if Able* -Banded Pass Throughs *Reps Per Steps Mobility Shoulder Rolling Calf Rolling Strength E2MOM12 3 Position Snatch – High Hang – Mid […]
Outdoors Primarily Please do not park in the lot Mobility tonight at 7pm Warm Up EMOM8 1. 15|12 Cal Row 2. 10 Sandbag Pause Squats 3. 10 Burpees Over the Rower (Jump or Step) 4. 14 Sandbag Hug Step-ups Strength E3MOM15 5 Tempo Back Squats 3-2-X-1* *3 second negative, 2 second pause, explode up, 1 […]
Outdoors Primarily Please do not park in the lot Oly/Pump has been moved back to Saturdays. Warm-up Dynamic Warm Up -High Knees -Butt Kickers -Spidermans -High Kicks -Figure 4s -Up and Over the Fence -Etc.. -Then- 2 Rounds 5 Lateral Burpees 5 Muscle Clean + Strict Press 5 Toes to Barbell (Or V Ups) Mobility […]
Primarily Outdoors Please do not park in the lot Warm-Up In 3 minutes complete -200m Run -10 Kettlebell Deadlifts -15 Russian Swings In the remaining time AMRAP Inchworms -Rest 30s- In 3 minutes complete -200m Run -10 American Swings -15 Air Squats -20 Scap Push-ups In the remaining time AMRAP Scorpions Mobility Chest Mash KB […]
Primarily Outdoors Please do not park in the lot Warm-Up Coach’s Choice Mobility Shoulder Rolling Strength E2MOM12 Overhead Squat From Floor 5 Reps WOD 2 Rounds 20 SA DB Snatches 50|35 100 Double Unders 20 Thrusters 95|65 Rest 2 Minutes Level 2- 40|25, 75|55, 50 Double Unders Level 1- 30|15 DB, 55|35 BB, 100 singles […]
Primarily Outdoors Please do not park in the lot today. In-House Throwdown If you are not participating in the Throwdown, come on by and cheer on the athletes! You can find your heat times HERE. Schedule of Events 7:30AM – Athlete Check In 8:00AM – Athlete Briefing & Group Photo 8:45AM – Event 1 Kick […]
Outdoors Primarily Please do not park in the lot Warm Up 400M Run Then 12 – 9 – 6 -Muscle Clean* -Push-Up** -Good Mornings *High Hang, Mid Hang, Floor **Regular Push-Up, Diamond Push Up, Clapping Push-up Mobility Calf Mash Shoulder Mash Strength E3MOM15- 3 Complexes Bear Complex 1 Clean 1 Front Squat 1 Shoulder to […]
Primarily Indoors Warm-up 2 Rounds 30s On|15s Off -MB Push Press to Target -Med Ball Knee Tucks -Squat Jumps -Med Ball Hamstring Curls -Bike Sprint Accessory 2 Rounds -10 Ring Rows -10 Ring Push-ups -5 Ring Y’s & T’s -5 Ring Push-Outs -10 Ring Flyes WOD In 4 Minutes Complete 21 Pull-ups 20 Wall Balls […]
Outdoors Primarily Please do not park in the lot Warm Up 3 Rounds 30s Work| 15s Rest Row* -Box movement** -Single Leg V Ups -Snatch Movement -Pike Ups on Rower *Increase pace with each round **Rd 1 – Lateral Up & Overs Rd 2 – Box Jump, Step Down Rd 3 – Box Jump Overs […]