Tuesday WOD
Warm: Bottom of squat :30 sec + air squat :30 sec + push up :30 + top of push up :30 Rest :30 x5 Skill: hang power clean progression + 15...
Friday WOD
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Thursday Throwdown WOD
Warm: Goblet Squat 10 + Russian KB swing 12 + 150 m Row :45 seconds rest x 5 Rounds Skill: Pull Ups RIng row- 5 x 6 3 second Negative...
Taking Down Tuesday
Warm Shoulder Press X 9 + Walk out push ups x 6 + 30 flutter kicks/leg Rest 1 minute X4 Skill: Rope climb practice ~10 minutes Strength:...
Thursday at the Bar
Warm: Kb Sumo Deadlift High Pull x 20 4 sets with :90 rest between each set Strength: Front squat 8, 6, 4, 2 Building up to a heavy...
AMRAP Wednesday
Warm up: Man Makers- x 10 DB or Plate OH Lunges- x 15/side 300 m row 6 Rounds for quality not time- make sure form is on point Stretch:...
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...
Bodyweight Thursday
Rope climbing drills Warm: 1 rope climb 15' Then 4 Rounds of- 1 small lap 200 meter row small lap farmer carry 50 m broad jump end with 1...
World WOD Wednesday
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
Monday Work!
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit roll stand + assisted pistol w/...
