Skill – Handstand Wall Walks (up/down & Horizontal) Holds against the wall, Handstand Free standing, Handstand walk with box, Handstand walks Conditioning, 4 rounds for time: 10 Overhead Lunge w/Slam Ball 20/15 15 Ball Slams 20/15 20 Russian Twists 20/15 200M Run (with Slam Ball) Mobility Group Session. Coaches Choice
Wednesday, 07-27-2016 Read More »
Strength Week 7 Back Squat Cycle 10X2 90% Conditioning “Megan” 21-15-9 Burpees Kettlebell Swings (53/35) Double-Unders 10 Minute Cap
Monday, 07-25-2016 Read More »
AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2 Elbows Partner 1 Runs 100M While Partner 2 chips away. Switch every 100M run
Saturday, 07-23-2016 Read More »
Group Warm-up EMOM 12 minutes Odd: 10 Ring Dips Even: 10 Toes 2 Bar WOD. For Time 75 Double Unders 50 Wall Balls (20/14) 25 Burpees 50 Wall Balls 75 Double Unders
Thursday, 07-21-2016 Read More »
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Wednesday, 07-20-2016 Read More »
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Wednesday, 07-20-2016 Read More »
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016 Read More »
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016 Read More »
Strength Week 6 Back Squat Cycle 10×87% Conditioning 4 Rounds 400M 15 Power Snatches L1 95/65 L2 115/85 20 Min Cap
Monday, 07-18-2016 Read More »
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Friday, 07-15-2016 Read More »
