Monday, February 6th 2023
WARM UP 2 Sets 10 Box Step Ups 1 Wall Walk Into :10 HS Hold 10 Ring Rows Box Pigeon into 2 Sets 5 Muscle Cleans 5/5 T-Spine Rotations 5 Squat Jumps 10 Barbell Bent Over Rows Coach Led Power Clean Technique STRENGTH E2M x 5 3 TnG Power Cleans Start @ 70% of 1RM […]
Saturday, February 4th 2022
WARM UP Coaches Led Primer and Thruster Prep PARTNER WOD 0:00-10:00 3 Rounds 30 Overhead Lunges (95/65) 20 Toes to Bar -Max Cal Machine in Remainder or Time From 0:00-20:00 Find a 5 Rep Max Thruster From the Floor From 20:00-30:00 3 Rounds 30 Overhead Lunges (95/65) 20 Cal Machine -Max Toes to Bar in […]
Friday, February 3rd 2023
WARM UP Coach Led Warm Up and Bulgarian SS Prep STRENGTH E2M x 5 -8/8 DB Bulgarian Split Squat -5-10 Strict Chin-Ups or Ring Rows GET FIT 20.1- OPEN PREP 10x 8 Ground to OH @ 95/65# 10 BF burpees *15min CAP
Thursday, February 2nd 2023
WARM UP 3 Sets: 8 cal Machine 10 Air Squats 8 Spiderman Lunges 10 Banded Tricep extensions into Coach Led Mobility SWEAT DAY!!! 36 Minute EMOM :50 Cal Ski :50 DB Box Step Ups (20 inches, 1 DB) :50 Cal Bike :50 Max Push-Ups :50 Cal Row 1:00 Rest *score is total Reps combined *goal […]
Wednesday, February 1st 2023
WARM UP Coach Led Warm Up and Snatch Tech Olympic Lifting Every :90 Seconds x 7 Sets 2 Snatches (no TnG) *build across sets METCON AMRAP – 7 2-4-6-8… Deadlift @ 225/155 C2B 2:00 rest AMRAP – 7 25 Double Unders 2-4-6-8… Shoulder to OH @ 115/85