Finally It's Friday
Warm: Box step Ups 4 x 20 total Skill DU WOD: Total Reps after all 4 Rounds Jump Rope: 4 x 4:00 Rounds with :90 Break
A Tuesday to Jump For
4 x 5:00 Rounds of Jump rope 2:00 Rest between each set
Monday Funday
10 EMOM Minute 1- 40 Single Jump Ropes Minute 2- Dive Bomber Push ups Circuit Seated Dumbell Press x 15 Seated DB Lateral Raises x 15...
Thursday Training
Warm - Samson stretch, squats, runner stretch, down dog, up dog, leg kicks, Strength Strict Press x8 Take 3 sets to build to max weight...
Saturday Endurance
Warm: Big Lap + 10 Over and back w/pvc + 10/side leg swings X 3 Movement prep, warm up cleans and deadlifts “Kiana” 4 Rounds for Time: 2...
Finally it's Friday
100 Row sprints x 10 w/ :45 sec rest Dynamic Stretching: Walking Knee Hugs Dynamic Lunge with Rotation Backward 1 legged toe touches Hip...
Kicking Off Guest Week. Happy Monday
W- Row 2k total with a partner, switch every 250m, coach lead resting ppl in dynamic stretches + 2x15/side: laying lateral leg raise,...
Tuesday WOD 4.13
W- row 500m, 5x each DL, HPC, FS, press, BS, press BN, pull up Spend 5 min quick Power clean review, triple extension, high pull, fast...
Saturday Special!
W- Coaches choice A) EMOM x10 Jump rope the whole time, x1 burpee at top of the minute, add a burpee each additional minute. B) Pistol’s...
Two For Tuesday WOD
W- Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength A1) Deadlift (L-x8-10, F-x6-8, S-x5-6) A2) Single-arm...
