Tuesday, December 21st, 2021
Coach led warm up Mini band warm up Then, 4 min amrap of: 3 good mornings 3 high hang muscle clean 3 front squats 3 push presses (45/35) HERO WOD “HUSTLER 6” 6 rounds for time of: 6 Power cleans (135/95) 6 Burpees 6 Hand release push ups 6 Wall ball (20/14) 6 Box jumps […]
Monday, December 20th, 2021
Coach led warm up 2 Sets: 1) Alternating elbow to instep + Jog 2) straight leg Kick + Jog 3) Alternating lateral lunge + Jog 4) Alternating Hamstring Scoop Stretch + Jog 5) Alternating Knee Hug + Jog 6) inch worm burpee + Jog 7) Broad Jump + Jog *Stretch 50ft, Jog 50ft WOD 4 […]
Saturday, December 18th, 2021
Coach led warm up Part A: AMRAP 5: 5 Alternating Ring Rows With Partner 5 Synchro Up-Downs With Partner 5 Synchro DB Deadlifts / ea. Arm 5 Synchro Sit-ups Part B: 3 Sets: 100m Jog 5 Strict Pull-ups 10 DB Swings Part C: 3 Sets: 3 Unbroken Weighted Pull-ups / ea. Partner 6 Unbroken Snatches […]
Friday, December 17th, 2021
Coach led warm up Lacrosse ball mobility Then, 3 rounds of: 1:00 bike 10 pike to push up pike to pigeon 8 box step up jump down WOD For Time: 50 Box Jump Overs (30/24”) 50 Double KB Deadlifts (70s/53s) 50 Wall Balls (30/20#) Post time to Wodify and Whiteboard Recovery Accumulate: 1:00 Groiner Stretch […]