800 meter BURDEN MARCH *Athletes will get creative and not grab a wall ball as a cop out. Sled, Weights, Tires, 50# slam ball, punching bags, weighted vest, loaded barbell,… you get the point. Take turns with teammates when you get tired or team up on one object. There are no rules, except that you...Read More
Sav, working on the new “white” board. WU: 2 rds fast: 15 Thrusters (barbell) 100m run 15 sit-ups *5 min foam/lax roll SS: Handstand hold/walk progression and practice. (13 min.) EMOM 15: (4 rds) 1- :30 sec Max Hang Clusters (105/75) 2- 2 Rope Climbs (Rx+ legless) 3- 15 HSPU (RX+ strict) 4- REST **Cluster...Read More
ST: Work up to a 2 Rep Max Front Squat in 15 min. (from rack) 2016 Regional Event #4: 4 rounds for time: 28 pistols, alternating 15 power cleans (115/80 lb.)Read More
WU: 100 Dubs or singles 10 Lunges (any style) 10 Inch worm 10 split to overhead 10 Broad Jumps BANDED MOBILITY Strength 1: Find a max 3 Position Clean. **Floor, Top of Knee, Hip** (Touch&Go. This is not power clean practice. Squat every time.) Strength 2: Find a 3 Rep Max Overhead Squat. Conditioning: ...Read More
WU: CC Dynamic Runner’s warmup Mobility: CC Hips and Shoulders WOD: “Baseline WOD” *The following must be scored and “no repped” as needed, Games style, by your partner * 2-3 heats will be used each class time 500m Row 40 Air Squat 30- AbMat Situps 20 HLPU 10 Pullups Stregth1: DB Bench Press...Read More
Pretty people. WU: -1 mile run -Sarge Yoga 30 Min AMRAP: (For Calories) station #1: Row station #2: 25 HLPU station #3: Tire Flip (to a set distance) *Teams of 3*Read More
WU: Coach’s choice SS: Find a 2 rep max Power Snatch (T&G) *Don’t forget that you can still drop under… like, half squat! * EMOM 16: 1- 200m Sprint 2- :30 sec of Shoulder-2-Overhead (95/65) 3- :30 sec of Rope Climb 4- :30 sec of Deadlift (95/65)Read More
(Photo by Lisa Doane) WU: Dynamic Running drills Deep Pigeon Couch Stretch Monster Walks 3 ROUNDS For REPS: 3 Minute AMRAP: 5 Burpees 10 Russian KBS (70/53) *Rest 2 Min after each round* *3 separate scores* @ minute 15:00- 3 Minute AMRAP of: Candlestick Rocks (This part is more about maintaining a good...Read More
Dennis (Photo by Lisa Doane) WU: 5 Min Amrap of single unders 5 Burpee penalty every time Athlete stops or fouls up the rope; Good luck Coach Led stretching and Mobility (10 Minutes) WOD: “Dating Sage RX +” 5 RFT of: 10 Snatch 95/65 15 Pullups 20 Thrusters 95/65 **40 Minute Time Cap**Read More
