Month: January 2016

MONDAY 2.1.2016 WOD

3 Min Bike, Jump or Row Y-T-W with Small Plates 10 Reps each 2 RNFT 5 R & L RDL with empty Barbell 5 Hang Muscle Cleans 5 Front Squats 5 Push Press Coaches’ Choice of Thoracic MOB and Front Rack Drills PART 1: OLY 2 Options: SPORT Find a Max of the Day – …
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SUNDAY 1.31.2016 WOD

WARMUP: Row, Bike, Jump Rope for 2 Minutes 4 Minute AMRAP NFT with empty barbell Deadlift + Hang Clean + Front Squat + Strict Press +Back Squat + Push Press Without barbell 20″ hold bottom of squat. Then, Hip and Shoulder Mobility PART 1: CONDITIONING: “Schwinn Sprint” 40 Minute AMRAP In Teams of 5 SPORT …
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SATURDAY 1.30.2016 WOD

WARM UP Group 1 – Row or Bike 3 Min Group 2 – 3 Min of Ladder Agility Drills All together dynamic Warm Up PART 1: SPORT OPTION: 95/65 Only. Solo. You must be proficient with all of the listed movements For Time: 20 Thrusters 20 Power Clean 20 Push Jerks 20 Overhead Squats 20 …
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FRIDAY 1.29.2016 WOD

WARM UP: Jump Bike or Row 2:00 Min 3 Rounds on Each Arm: All on 1 Arm – 1 TGU (stand up) + 1 Windmill + 1 Thruster or OHS + TGU (return to ground) Coaches’ Choice of Shoulder/Thoracic MOB Drills PART 1: OLY PART 1: Every :90 sec complete the following complex for 6 …
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THURSDAY 1.28.2016 WOD

Reminder – Please help us keep the floors clean by leaving wet shoes by the doors. Thank you! WARM UP: Track Drills then… 2 RNFT 20 Partner Wall Ball Throws* 20 Partner Rotation Throws (10R & 10L) 20 Total Sprawl Balls *squat and throw the ball high in an arch to your partner who immediately …
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