Tuesday, March 29th, 2022
WL Warm Up 3 Sets: 1:00 Row 10 Straight Leg Good Mornings 10 Straight Leg Deadlifts 1 Set: 5 Deadlifts (40%) 4 Deadlifts (50%) 3 Deadlifts (60%) LIFT A. For Load: 5 Deadlifts (50%) 3 Deadlifts (60%) 1 Deadlifts (70%) …then 1:00 Max Unbroken Deadlifts (75%) LIFT B. 5 Sets: 10 Weighted Single-Leg Glute Bridges […]
Tuesday, March 29th, 2022
Coach Led Warm Up Down and Back Shuttle Run x 8 then w/ light/moderate DB 2 Sets :30 DB Push Press (R) :30 Line Jumps :30 DB Push Press (L) :30 BW Lunges then Push Press Warm Up STRENGTH Alternating EMOM x 10 Minutes Even – 3 Push Press Odd – 40 Double Unders *Build […]
Monday, March 28th, 2022
Coach Led Warmup Banded Hip Distractions then, 2 Sets -5 Tempo Air Squats (3131) -10 Kip Swings -5 Jump Squats -10 Ring Rows then, 8 Pause Squats with Empty Bar GET STRONG Every 2:30 Minutes x 5 Sets -5 Back Squats (70-75%) -10 V-Ups -15 Banded Hamstring Curls *one weight across all sets, focus on […]
Saturday, March 26th, 2022
Coach Led Warm Up 400m Jog then, 3 Rounds -10 Plank Push-ups -10 Scorpions -5 Table Bridges -:20 Active Hang Partner WOD In teams of 2 with 1 partner working at a time 800m Run (200m increments) 42-30-18 -Push Press (95/65) (Rx+115/75) -Push-Ups 800m Run (200m increments) 42-30-18 -Power Snatches (95/65)(Rx+115/75) -Push-Ups 800m Run (200m […]
Friday, March 25th, 2022
Coach Led Warmup 3 Rounds -10/7 Cal Bike -10 Air Squats -10 Spiderman 2 sets 6/6 SL Glute Bridges 6 Squat Jumps Strength Every 2 Minutes x 5 Sets -8 Front Squats *build across sets Get Fit 4 Rounds 16 Goblet Squats (50/35) 12 DBL DB Box Step Ups (50/35s) 8 Strict Pull-Ups (sub less […]