by admin | Feb 20, 2019 | WOD Blog
Tabata flutter kicks :20 on :10 off (hold)5:00 min amrap 5 sandbag front squats 5 sandbag thrusters50 ft sandbag carry6 sets partial rep sandbag squats 2 sets bottom half range of motion2 sets middle range of motion2 sets top half range of motion 4 sets Box jumps x 6... by admin | Feb 20, 2019 | WOD Blog
WARM-UPAwareness Drill COACH WARM-UPPART 110 Sets Every :20 Sec2 Back Squats @ 50-60% (NO HEAVIER)Rest 1 Min8 Sets Every :20 Sec3 Hang Clean High Pulls @ 50-60% (NO HEAVIER) PART 23 Rds1,000 M Row30 DB Reverse Fly’s40 OH Walking Lunges 45/2550 Bench Press 75/505 Rds20... by admin | Feb 19, 2019 | WOD Blog
WARM-UPHSPU Practice3 RDS10 Wide Grip Pull-Downs:30 GHD Hollow HoldPART 115-20 Min Clock2 Pause Push Press (3 Sec Pause In the Dip)5 Russian Dips Or Dips Between Boxes15 Banded Back Extensions PART 2“THE HOUND”(W/ A Partner Break It Up However You See Fit)16 Min... by admin | Feb 18, 2019 | WOD Blog
WARM-UPAwareness Drill/Strict TTB 3 Min AMRAP2 Weighted Seated Box Jump10 Med Ball Push-Ups Squat Clean Warm-Up PART 1Complex Of The Day – 10-12 Min Clock 2 Hang Squat Cleans + 1 Squat Clean (This Can Be Done Touch And Go) PART 2 “WHITE WOLF”15-12-9-6Squat Clean... by admin | Feb 17, 2019 | WOD Blog
NO 7PM CLASS TONIGHTWARM-UPAwareness Drill3 RDS (W/ A Partner)6 Supinated Bent Over Rows 6 R/L Goblet Step-Ups PART 1 15 Min Clock2 RM Front Squat PART 2“MOUNT RUSHMORE”(Team Of 2 or 3, Athlete Starts At Different Staions)6 Min AMRAP 15/12 Cal AB12... by admin | Feb 16, 2019 | WOD Blog
PART I – 40″/20″ COUPLETS3 Sets Each (24 Minute Clock)A1. Kettlebell Russian SwingA2. Kettlebell Gorilla RowRest 2 MinutesB1. Dumbbell Overhead CarryB2. Dumbell Front SquatRest 2 MinutesC1. Dumbbell Floor PressC2. Kettlebell DeadliftPART II: ... 
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