by admin | Jan 26, 2020 | WOD Blog
PART 1:Three sets of:Back Squat x 6-8 reps @ 32X1Rest 90 secondsHollow Body Roll to Superman x 6 rolls each wayRest 90 secondsPART 2:Every 8 minutes, for 24 minutes (3 sets) for times:30/20 Calories of Assault Bike20 Walking Lunges with Kettlebells400 Meter... by admin | Jan 25, 2020 | WOD Blog
PART I: STRENGTH9 x 3 Banded Sumo-DeadliftsPART II: CONDITIONING COUPLETS15 – 12 – 9Double Under (4x)BurpeeRest 5 MinutesDumbbell Snatch 50/35Burpee Over DumbbellRest 5 MinutesAssault Bike Burpee to Pull-up Bar*5 Minute Cap Per CoupletOLYPower Clean from... by admin | Jan 24, 2020 | WOD Blog
Sandbag Front SquatsPerform 3-5 max effort sets of SB front squats. Try to go up a bag weight each time. Rest as needed between sets.3 setsZercher, SB, Farmer, Yoke Whatever load carry you want for 50-100 FTTrap Bar or Double KB Squat Jumps3-5 sets of 3-5 reps.Sled... by admin | Jan 24, 2020 | WOD Blog
Warm-Up:Two Sets:Kettlebell Halos x 5 each directionTurkish Get-Up x 2 each sideSingle-Arm Kettlebell Deadlifts x 10 each sideRotational Med Ball Throws x 5 per sideWall Walks x 2-4Rest as neededPART 1:Teams of two will alternate movements to complete as many rounds... by admin | Jan 23, 2020 | WOD Blog
Warmup: Coaches ChoicePART 1:Five sets of:Back Squat x 2 reps @ 90%Rest 2 minutes“Nasty Girls”3 Rounds For Time Of:50 Air Squats7 Muscle Ups10 Hang Power Cleans (135/95... by admin | Jan 22, 2020 | WOD Blog
TRAINING WITH SHORELINE FC STRONG(Empty Barbell)50 Barbell Curls50 Barbell Strict Press50 Supine Barbell Rows50 DB Bench Press4 SetsWide Grip Pull-ups x 6-10Heavy Yates Barbell Rows x 6-83 Sets50 FT Yoke Carry50 FT Heavy SB CarryRear Delt Raise x 5Side Delt Raises x... 
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