Saturday, January 6th 2022
WARM UP Coach Led Primer then, 2 Sets :30 Jump Rope :30 SL RDLs (R) :30 Squat/Lunge/Lunge :30 SL RDLs (L) Into Barbell Warm Up PARTNER WOD!! In teams of 2 for Time: 400 Double Unders (Sets of 50) 200 Wallballs (20/14) 100 Deadlifts (155/105) (Rx+185/125) 50 Hang Power Cleans (155/105) (Rx+185/125) Movements can be […]
Friday, January 6th 2022
WARM UP :90 Easy Machine 2 Sets -10 Scap Pull-Ups -10 DB Strict Press (light) -10 Ring Rows -10 Air Squats then Set Up Gymnastics and Modifications GYMNASTIC STRENGTH EMOM x 10 -4-8 Strict Pull-Ups w/ Pause at the top 4-8 Strict HSPUs METCON AMRAP – 12 15-12-9-6-3 DB thruster @ 2×50/35 Pull ups right […]
Thursday, January 5th 2023
WARM UP 2 Sets 1:00 Machine 10 Light DB Snatches 10 Air Squats 10 DB Strict Press then, Coach Led Floor Mobility SWEAT DAY!!! 4 Sets (0-2:00 Minutes) Max Cal Bike (2:00-4:00 Minutes) 2 Rounds 8 Push-Ups 16 Air Squats (4:00-6:00) Max Cal Row (6:00-8:00) 16 SA Devils Press (go as light as needed to […]
Wednesday, January 4th 2022
WARM UP 20/16 Cal Row 2 Sets -16 Walking Lunges -8 Kip Swings -4 Burpees Into Coach Led Hip Circle Warm Up Barbell Back Squat Warm Up -5 Pause -5 Kang -5 BS STRENGTH 4x 8 Back Squat @ 55-60% 2:00 rest b/t *control the descent METCON 3 sets AMRAP -5 20/16 cal row right […]
Tuesday, January 3rd 2023
WARM UP 2 Sets :45 Bike :20/:20 SL Wall Sit :10 HS Hold 5/5 SL Controlled Step Down Coach Led Wrist Mobility and Pistol Progressions after Strength Power Snatch and Box Jump Over Warm Up STRENGTH 4 Sets 8/8 DB Bulgarian Split Squats or Pistol Squats right into 50′ HS Walk or 20 Shoulder Taps […]