Thursday, February 22nd 2023
WARM UP 2 Sets -25 Rower Strokes -10 Step Ups -10 Wallball Goblet Squats -5 Inch Worms Box Pigeon Controlled Step Downs Spiderman Lunges SWEAT DAY!! AMRAP x 20 Minutes -25/20 Cal Row -20 American KB Swings -20 Box Step Ups -20 Wallballs then, EMOM x 9 Minutes :40 Ab Mat Sit-Ups :40 Barbell Bicep […]
Wednesday, February 22nd 2023
WARM UP 2 Sets :45 Bike -10 PVC Pass Throughs -10 PVC Deadlifts -5/5 SL Glute Bridges 2 Sets -10 Hollow Rocks -:20 Superman Coach Led Power Snatch and Deadlift Warm Up STRENGTH In 10 Minutes Build to 15 rep Deadlift @ 7/10 RPE Aim to hit ~60-65% *absolutely no bouncing, tap and go GET […]
Tuesday, February 21st 2023
WARM UP 400m Easy Jog :40 Active Hang 2 Sets -10 Banded Pull Aparts -10 Banded Strict Press -10 Reverse Lunges Strict Press Warm Up and Build to Starting Weight STRENGTH 5x 5 Strict Press (from floor) 6-8 Strict Chest to bar PU – CHIN UP GRIP 2:00 rest b/t sets *build in weight METCON […]
Monday, February 20th 2023
WARM UP 1:00 Wall Sit EMOM x 4 -10 Air Squats *Spiderman Lunges remainder of minute Coach Led Hip Flow Barbell Warm Up -6 RDLS -6 Muscle Cleans -6 Front Squats -6 Strict Press -6 Good Mornings -6 Back Squats -6 OHS Then, Build to Back Squat Weight STRENGTH 5x 3 Back Squat @ 82 […]
Saturday, February 18th 2023
WARM UP Coaches Choice – Prime Jumping and S2OH PARTNER WOD I go/You go Style 12 Rounds (6 Rounds Each) 15/12 Cal Bike Sprint 15 Box Jumps (24″/20″) 5 Shoulder-to-Overhead* Rx S2OH weight Mens – 115/135/155/165/185/205 Womens – 75/95/105/115/125/145 *Choose ascending weight based on your ability… first 4 rounds need to be UB but last […]