Throw Down Thursday
W- Row 100m easy + 100m hard until 1000m + specific warm ups A) EMOM x10 Back Squat (RX do front squat) x 5-4-3-2-1-1-1-1-1-3 Rest 5...
Thrusters on a Tuesday
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob B) 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters; rest 1 5...
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,...
Saturday WOD! 4.16
W- PVC mob, Band exercises, glute activation exercises, movement prep Forward arm raise x10-12 Curl x10-12 Lateral arm raise x10-12 Bent...
Thursday WOD! Let's Lift Heavy!
W- dynamic shoulder/thoracic/lumbar A) 10-9-8-7-6-5-4-3-2-1 Bench (L- 50% bodyweight, F- 65-75%BW, S- 80-100%BW) Deadlift (L- 75% BW, F-...
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...
Fran Day!
500 M Row X 2 Stretch in between rows A1) Push Press X 8 A2) DB/KB Row X 8/arm A3) Bar Roll Outs x 10 A4) Mt. Climbers 50 Total 6 Rounds...
