Tuesday 200114

Dynamic Warm Up- Mobility Prepare for: A. Strength: Back Squat 5 x 5 @ 70-80% NOT going above 80%.  B. WOD: 12 Minute AMRAP of:  15 Burpees 12 Deadlifts 95/65 9 Hang Pwr Cleans 95/65 6 Push Jerks 95/65 Accessory Work 3 rds of 3×5 Strict T2Bar 3×3 Strict weighted Pull ups  Cool down: Bike,walk […]

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Monday 200113

Dynamic Warm Up- Mobility Prepare for: Primer:  2 rds of: 5 AbMat sit ups 5 DB Bench press  3 Burpee pullups 3 DB Front Squats 50/35 A.WOD   3 Rounds for time of: 10 DB Front Squats 50/35 (40/25 35/15) 10 Burpee Pullups 400 m Run ( 500/450 Row- 25/20 Echo Bike) 5 Minute Rest […]

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Thursday 200109

Dynamic Warm Up- Mobility Prepare for: Primer:  2 rds of: 5 Pull ups or progression 3 Deadlifts working up to or above WOD lbs A.WOD:  21-15-9 DeadLift 225/155 Pull ups   ROMWOD. Shoulders/Spine The 10 minute foam roller spinal stretch | Feat. Tim Keeley | No.54 | Physio REHAB Hamstrings Hamstring/Groin/IT Band Stretch Hip Distractions Banded […]

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Wednesday 200108

Dynamic Warm Up- Mobility Prepare for: A. Strength: E2MOM for 10 Mins 1 Pwr Snatch +1 Hang Pwr Snatch + 1 Hang Squat Snatch.  Start @ %50 climb with good mechanics. B. WOD: 10, 20, 30, 40,…100 Double Unders 10, 9, 8, 7….1 OHS    RX 115/83  Accessory Work Over Head carry 100ft 3×1 Handstand […]

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Tuesday 200107

Dynamic Warm Up- Mobility Prepare for: A. WOD: “Fight Gone Bad” 3 total Rounds with each station being 1 Min: Wall ball shots 20/14 Sumo deadlift high pull 75/55 Box jumps 20” Push press 75/55 Row for Cals 1 Minute rest  B. Accessory Work 3 rds of 3×5 Strict T2Bar 3×3 Strict weighted Pull ups  […]

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Monday 200106

Happy New Year and welcome to the first full week for many of you. We hope you all get back on track with your fitness and nutrition goals. Look for more details coming out on our upcoming nutrition challenge!! Dynamic Warm Up- Mobility Prepare for: A. Strength: E2MOM – 6 x 2 2 Power cleans […]

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Friday 200103

Dynamic Warm Up- Mobility Prepare for: Primer: 1-2 rds  working up to athletes wod lbs, of: 3 Squat clean 3 DeadLift 3 Bench WOD:  LCF Test 3. Linda   10-9-8-7-6-5-4-3-2-1 reps for time of: DeadLift 265/185     Bench press 175/115  Squat clean 135/95   Accessory Work 3 rds of max effort 1 Minute Echo Bike rest 3 […]

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Thursday 200102

Dynamic Warm Up- Mobility Prepare for: Primer:  1-2 rds of: 10 Double Unders/ Single   3 Rope climbs 2 locks come down 3 Sled push 135/105  or teams modified weight A.WOD:  Teams of 3. 6 minute AMRAP of: Sled push 135/105   1 Minute transition Teams of 3. 6 minute AMRAP of: Rope climbs  1 Minute […]

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Tuesday 191231

Dynamic Warm Up- Mobility Prepare for: A. WOD: 1st Rd 5 Strict pull-ups 10 Broad jumps 15 Ring row 20 KB Swings Grn/Blu 25 Call Echo Bike 2nd Rd 5 Man makers 50/35 10 Push-up 15 KB around the world w/ clean Grn/Blu 20 Renegade DB rows 50/35 25 Cal Ski erg Here is how […]

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Monday 191230

Dynamic Warm Up- Mobility Prepare for: Primer: 2 rds of:   100m Row   6x Back squat @ BW Body Weight A. WOD  YoYo 100, 200, 300, … 1,000 Meters on Rower- Alternate Echo bike 5-10-15-20-25…50  10,9,8,7.. 1 Back Squat @ Body Weight * Goal is to GO UnBroken.or fewest sets on Back squat. Accessory Work: […]

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