Tuesday, March 7th 2023
WARM UP 30 Rower Strokes MOBILITY 1:00 couch stretch each 1:00 spiderman each MOVEMENT 20x Cat/cows 10x Jump Squats :30 Superman hold PRIMER 2x 10 narrow stance air squats 10 Russian Swings METCON AMRAP – 30 20/16 Cal Row 20 Front Squats (75/55) 20/16 Cal Row 20 Burpees 20/16 Cal Row 20 GHDSU 20/16 Cal […]
Monday, March 6th 2023
Deload from lifting after the Open, will start some raw strength focused cycles next week. WARM UP 400m Jog or 2:00 easy machine MOBILITY 1:00 side lying t-spine rotation 1:00 goblet SQ hold 1:00 Box Pigeon MOVEMENT 10x DB OH walking lunges – light 10/10x cossack squats PRIMER 2x 14 Plank shoulder taps 7 wall […]
Saturday, March 4th 2023
WARM UP Coach Led Warm Up! PARTNER WOD 35 Minutes to Finish…. Or get as far as possible 150 Cal Row (switch every 15 Cals) 100 Alternating DB Lunges (50s,35s.. Switch every 10) 50 Burpee Box Jumps (24″/20″… Switch every 5) right into 120 Cal Row (switch every 12 Cals) 80 Alternating DB Lunges (50s,35s.. […]
Friday, March 3rd 2023
END OF OPEN PARTY FRIDAY NIGHT (Wear White) WARM UP Primer “The Warm Up” into 2 Sets 30 Single Unders 1 Wall Walk into :10 HS Hold 10 PVC Pass Throughs 5 PVC OHS then, Coach Led Barbell Snatch Warm Up OPEN PRIMER/SNATCH TECHNIQUE EMOM x 8 -2 Power Snatches *the goal is not to […]
Thursday, March 2nd 2023
WARM UP 2 Sets :45 On Each Stations/:15 Transition -Sorensen hold -SL Ski Erg -Walking Lunges then, 15 Prone Snow Angels 20 Plank Shoulder Taps 1:00 Squat Hold SWEAT DAY!!!! From 0:00-20:00 -Move Steady- 20/15 Cal Machine Of Choice 20 Wallballs 400′ Shuttle Run :60 Plank rest 2:00 @ 22:00 For Time 4 Sets 18/12 […]