MONDAY 1.27.2020 WOD


Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 90 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 90 seconds


Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells
400 Meter Run

MONDAY 1.27.2020 WOD

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...

SUNDAY 1.26.2020 WOD

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 hang @knee+...


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...

SATURDAY 1.25.2020 WOD

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...

FRIDAY 1.24.2020 WOD

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...

THURSDAY 1.23.2020 WOD

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...