Thursday180816
Fitness, Performance Strength Spend first 10 minutes working on pistols and other skills. (Coaches choice) Fitness, Performance Workout 3 Little WODS 4 Rounds of: 8 2KB Front Squat 15 Push Ups [...]
Wednesday170816
Fitness, Performance Strength EMOM for 10:00 1 power clean + 1 Hang Squat Clean Fitness Workout Complete as many rounds and reps as possible in 8 minutes of: 5 Push Jerks 155/105# 200m run [...]
Tuesday160816
Fitness, Performance Strength 1a) 4×6 ea. side 1 Arm KB Half Kneeling Press 1b) 4 sets of: 3 Strict Pull ups + 3 Kipping Fitness, Performance Indy Workout 3 Rounds for time of: 10 Toes to bar 10 [...]
monday150816
Fitness, Performance Strength 1) 5×3 ea. side: Single Leg Box Jumps. *height doesn’t matter, go with comfortable height 2a) 3×6 ea. side: Front Rack Reverse Lunge 2b) 3×8 ea. side: 1 Arm KB Row [...]
Saturday130816
Fitness, Performance Workout In teams of three complete as many rounds and reps as possible in 40 minutes of: 15 Rope climbs 50 Clusters 200m Buddy carry 15 Bar Muscle Ups 50 Burpee Box Jump [...]
Friday120816
Fitness, Performance Strength Strength 6×2 Power Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat Fitness, Performance Workout Complete as many rounds and reps as possible in 13 [...]
Wednesday100816
Fitness, Performance Strength 6 sets of 2x (Power Clean + Push Jerk + Squat Clean + Split Jerk) 1-2 minutes rest inbetween sets Fitness Workout 4 Rounds: In 2 minutes Row 25 Cal then AMRAP Wall [...]
Tuesday090816
Gymnastics Gymnastic Work Try to do all unbroken without coming off the bar. Fitness: 3x with 2-3 minutes rest between 3-5 strict pull-ups (band if need to) 3-5 Kipping pull ups 3, 3 sec [...]
Monday080816
Fitness, Performance Strength 1) 3x 8 ea. side Lateral Box Step-up 2a) 3×8 ea. side Front Rack Reverse Lunge 2b) 3×10 ea. side 1 Arm KB Row (1 sec isometric hold at top of row) Fitness, [...]
Saturday060816
Fitness, Performance Strength 5X3 Hang Snatch Fitness, Performance Workout 2 Rounds for time of: 20 Clean & Jerks 115/75# 20 Box Jumps, 24/20” 20 Wall Ball, 20/14# 20 Hang Snatch, 85/55# 20 [...]
