Saturday, February 11th 2023
WARM UP Partner 1 – 25/20 Cal Machine Partner 2 – :40 Wallsit :20 HS Hold 10 Tibialis Raises 10 Calf Raises then switch Coach Led Hip Circle Warm Up and Hip Mobility Barbell Warm Up PARTNER WOD W/ a Partner, 1 working at a time 50/40 Cal Machine 50 Double Unders (each) 50 Thrusters […]
Friday, February 10th 2023
WARM UP Athlete 1 – Easy Bike Athlete 2 – 2 Sets 10 Lateral Raises 10 Front Raises 5 Burpees :20 Hollow Hold Coach Led PVC Pipe Mobility and Snatch Tech into Barbell Warm Up OLYMPIC LIFTING E2M x 5 1 Hang Snatch 1 Snatch 1 OHS @ 65% – 85% METCON 6x – alternating […]
Thursday, February 9th 2023
SWEAT DAY!!! OPEN PREP ADDITION E2M x 5 3 Bench Press @ 75% and build to heavy 3 then, AMRAP – 15 19.1 19 Wall Balls 19 Cal Row
Wednesday, February 8th 2023
WARM UP Tabata Row x 3 Min EMOM x 3 -10 Reverse Lunges + 5-10 Push-Ups then, Set up Gymnastics Strength and Modifications GYMNASTICS Gymnastics EMOM x 10 – alternating 10 Pistol Squats :03 descent 5-10 SHSPU METCON 0:00-5:00 -30 Burpee Pull-Ups (Rx+30 Burpee C2B) 5:00-6:00 Rest 6:00-16:00 3 Rounds For Time 500m/450m Row 12 […]
Tuesday, February 7th 2023
WARM UP :90 Bike or Ski into :30/:30 SL Wall Sit then, 2 Sets 5 Front Squats 10 Kip Swings 30 Single Unders Build to Hang Squat Clean Weight and Barbell Cycling Drills GET FIT and Strong 16 Minute AMRAP: 4 Hang Squat Cleans (165/115) 8 Toes to Bar 32 Double Unders Rest 2 Minutes […]