WOD - Sun, Jan 5Strength (Weight)EMOM 101 Power Clean. Goal is to build up to or slightly heavier than workout weight. Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots,…
coachJanuary 4, 2025
WOD WOD, April 10, 2022
SundayWarm-upWarm-up2 Min Row/Bike/Erg Overall Body Stretch 2 sets: 50 jumping jacks 10 side-shuffle steps each direction 10 Samson lunges 10…
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WOD - Sat, Jan 4IntentToday we have a complete you go, I go triplet AMRAP. 1 person will do 10 KBS, 10 push press, 10 lateral bar jump overs then…
coachJanuary 3, 2025
WOD - Fri, Jan 3IntentToday we grind at one minute stations that should each feel like they are their own “kind” of hard. The pull up today should be centered…
coachJanuary 2, 2025
WOD - Thu, Jan 2IntentSkills practice today to continue refining ring muscle up work. Remember that this time is here so you can PROGRESS from where you are. Don’t just…
coachJanuary 1, 2025
WOD - Tue, Dec 31IntentToday we hit our strength work on bench press prior to some more upper body and core emphasized conditioning. The bench press sets should all be…
coachDecember 30, 2024
WOD - Mon, Dec 30IntentToday we get to practice getting warm and hitting the conditioning HARD AND FAST. Scale DB loads to something that you know you can do 15…
coachDecember 29, 2024
WOD - Sun, Dec 29Warm UpCoaches ChoiceFlow AMRAP (AMRAP - Rounds and Reps)32 minute AMRAP2 Minute Row for cals5 Bench press 70% 1 rm + 10 banded flys2 Minute Ski…
coachDecember 28, 2024
WOD - Sat, Dec 28IntentIn teams of 2, go get 300 wallballs for time! High volume, light loading squatting today! Be aware of the volume that will be accumulated. Patterns…
coachDecember 27, 2024