WEDNESDAY 3.23.2016 WOD

WARM UP: 3 Rounds NFT 10 Cals on Rower 10 Glute Walks R & L 5 Goblet Squats 5 Russian Swings Front Rack MOB Barbell Warm up: 2 RNFT- 5 RDLs 5 Muscle Cleans 5 Front Squats NOTE – if you are New and Learning without much weight you will perform 5 reps from the...

TUESDAY 3.22.2016 WOD

WARM UP: 3 RNFT 10 Empty Bar Thrusters 10 Beat Swings 1 Wall Walk or Handstand Hold & Hold for 10 sec Coaches’ Choice of Thoracic and Shoulder MOB PART 1: 5 Min AMRAP of Alternating TGUs. Choose a moderate weight and focus on smooth perfect technique. PART...

MONDAY 3.21.2016 WOD

WARM UP 3 Min of Row Jump or Bike 3 Min AMRAP of: 5 Swings 5 Goblet Squats 5 Pushups Hip/Ankle MOB PART 1: 6 MIN AMRAP: 15 DB Thrusters 35/20 or 25/15 15 TTB 4 MIN REST 6 MIN AMRAP 15 Cals Rowing 15 Burpees over the Rower (or regular burpees if you are barely clearing...

SUNDAY 3.20.2016 WOD

WARMUP: 3 Rounds 10 – 15 Strokes on Rower without Straps 10 Lunges w/ Wall Ball Overhead 6 – 10 Lateral Lunges Then, Dynamic Group Warm-up STRENGTH 12 Minutes to Build to a Challenging 5 Rep Front Squat. *In Between Front Squats Perform 1 Set of Bounding...

SATURDAY 3.19.2016 WOD

Mike getting work done in the Cayman Islands! Warm Up: Track Drills Bear Crawl Length of Gym Spiderman Length of Gym Lunge and OH Reach Length of Gym Ankle MOB PART 1: 2 Rounds of: 5 Min AMRAP 5 Pullups 10 Burpees to Pullup Bar 1 Min REST 5 Min AMRAP 5 Box Jumps or...