Thursday, February 17th, 2022
Coach led warm up Lacrosse ball mobility Then, 3 Sets: 1:00 Row, Bike, or Ski :30 Couch Stretch / ea. Side :30 Squat reaches + :30 Frog squats WOD 3 Rounds For Time: 800/700m Row 50 Stick jumps (30/24) (PVC on box, using hands) * Every 2 min complete 10 Kettlebell swings (70/53) Post time […]
Wednesday, February 16th, 2022
Coach led warm up Crossover – Iron scap Then, 3 Sets: 10 Leg Swings / Side :30 Bike 10 PVC Pass Throughs 10 PVC Muscle Snatch 1 Set: 10 Snatch Grip Deadlift (45/35#) 10 Snatch Pulls 10 Overhead Squats 10 Hang Power Snatch 5 Power Snatch (45/35#) Weigthlifting Barbell cycling Emom for 6 min of: […]
Tuesday, February 15th, 2022
WL Warm Up 3 Sets: 5 Snatch Deadlifts to Mid-thigh 5 Snatch Pulls 5 Muscle Snatches 5 Overhead Squats 5 Hang Snatches 5 Snatches 1 Set: Work up to starting snatch weight LIFT A On a 15:00 Clock 2 Squat Snatches • Build up in loading each movement. Avoid building up to failure. • You […]
Tuesday, February 15th, 2022
Coach led warm up 3 Sets: 10 Kip Swings 30 Banded Side Steps (15 ea. side) 15 Banded Hamstring Curls (Left) 30 Single Unders Then, Build up to your starting clean weight WOD On a 20:00 Clock: From 0:00-4:00 1-Rep Max Clean – Rest 2:00 From 6:00-10:00 AMRAP 4: Bar Muscle-ups (mod: jumping, pull up, […]
MONDAY, February 14th, 2022
Coach led warm up Primer 3 Rounds 10/8 Cal Row 10 Air Squats 10 Box Step Ups Then, Mobility Coach Led Hip Flow Specific 10 Kang Squats 8 Jump Squats 6 Pause Back Squats Strength Every 2:00 x 10:00 -5 Pause Back Squats WOD 2 Rounds 1:00 Air Squats 1:00 DB Snatch (50/35) 1:00 T2B […]