05.25.2019 WOD
A. Mobility B. Coach led dynamic warm-up and mobility C. WOD “The 7’s” 7 Russian KB Swings (70/53) 7 Goblet Squats 7 Ring Dips 7... Read More
05.18.2019 WOD
A. Mobility B. Coach led dynamic warm-up & mobility C. WOD 200m run 21 Burpee DB Deadlift (50/35) 21 Handstand Push-ups 200m run 18 Burpee... Read More
05.16.2019 WOD
A. Mobility B. Strength Tempo Back Squat 7 sets of 1 tempo squat * 7s down, 3s pause at the bottom Squat Therapy 2 sets... Read More
05.15.2019 WOD
A. Mobility B. Coach led dynamic mobility. Followed by 8-10 min deadlift warm-up C. WOD Teams of 2 00:00-12:00 900m team run 90 Double-unders* 30... Read More
04.19.2019 WOD
A. Mobility & Warm-up B. Strength 15 minutes working up to a moderately heavy snatch C. WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) “Cindy” after each round... Read More
04.11.2019 WOD
A. Mobility & Warm-up B. WOD 10-9-8-7-6-5-4-3-2-1 Bench Press (BW) DB Hang Clean & Jerk (35/25) Strict HSPU Box jump (36/30)* 10 ab-wheel rollout after... Read More
12.20.2018 WOD
A. Mobility B. Warm-up / Volume (Partner-up) a) 7 muscle snatch (75/55) b) 40 second plank EMOM in 10 minutes Min 0:00, 2:00 – 7... Read More
12.13.2018 WOD
A. Mobility B. Warm-up 100 DB Bench Press (35/25) Every time you break do 5 burpees * Moderate pace…no need to go HAM. 12 min... Read More
12.05.2018 WOD
A. Mobility B. Warm-up Coach led dynamic mobility C. WOD 10 minutes to finish… 10-20-30-40-50 Alt DB Snatch (50/35) Air Squats 10 minutes to finish…... Read More
11.05.2018 WOD
A. Mobility & Warmup B. Volume EMOM 8 min Even min: Push press 2-4 reps 20×2 tempo *tempo is really – 2 seconds slowly down... Read More