WEDNESDAY 11-25

WARM UP3 RoundsRun 20025′ Inch Worm200′ Farmers Carry100′ OH Carry Right Arm100′ OH Carry Left ArmFocus on Ankle Mobility and Hip Mobility STRENGTH 5×5 Back Squat (75% of Max) WOD 3 ROUNDS 25 DOUBLE UNDERS16 WEIGHTED BOX STEP UPS5 BURPEES...

TUESDAY 11-24

WARM UP 3 Rounds Run 40015 Pass Throughs15 Shoulder Taps5 Push UpsGroup Stretch STRENGTH 5 DEADLIFTS (Complete 5 Reps every 90 Seconds for 10 minutes) 60-70% of MAX. Be sure to set up proper at the bottom and move through each rep with solid form. WOD ROW 2K for TIME...

MONDAY 11-23

WARM UP 3 ROUNDS ROW 250:60 Second Couch Stretch per Leg10 Air Squats25′ Worlds Greatest Stretch WORKOUT Complete Every 2 Minutes 14 minutes 5 KB FRONT SQUAT (3 Second Slow Descent) THEN: Complete four round of 3 MIN AMRAPS OF 10 KB THRUSTERS10 BOX JUMPS REST 2...

Friday 11-20-20 open gym

Warm-up 2 Rounds of 20ft Bounding 20ft Burpee Broad Jump 20ft Butt Kicks 20ft High knees Warm-up#2: 2 rounds w/2:00 Rest50 yd Sprint 10 Overhead Squat 45/35 10 Flutter Kicks Workout#1: 3 Rounds: 50 yd Sled Push 10 Squat Snatch :30 L-Sit Rest 2:00 RPE 8-9: very hard, 1...

Thursday 11-19-20

Warm-up 3 Rounds: 10 Prone Dislocates 10 Push-up Shoulder Taps 5 Lateral Box Step Ups per side 5 Pull-ups 2 Wall Walk #1Front Squat 5×7 Every 3 Minutes Intent: Complete 7 reps of front squats every 3 minutes for 5 rounds. Start at a moderate to heavy weight...

Wednesday 11-18-20

Warm Up Workout :45 on / :15 Transition x 5 Rounds: Wall Ball Box Jump Kettlebell Swing Row RPE 6-7: Slightly uncomfortable, short of breath Intent: This is a warm up workout, meaning you should take the first two rounds at a warm up pace / weights, and then the last...

Tuesday 11/17/20

Mobility 10 Prone Dislocates 5 World’s Greatest per side 10 Boot Straps 10 Squat Dislocates 5 Candlestick Rolls 5 Warm-up 3 Rounds: 20 Double Unders 15 OH Squat (45/35) 10 Bar Kip Swings Barbell Complex: 3 Hang Muscle Cleans 3 Front Squats 3 High Hang Squat...

Monday 11-16-20

Squat Prep 2:00 Warm-up :20 on /:10 rest x 4 Rounds: Double Unders Box Jumps Push-ups Air Squats #1:Back Squat 5×7 Every 3 Minutes Intent: Complete 7 reps of back squats every 3 minutes for 5 rounds. Start at a moderate to heavy weight (65-70% of your 1 rep max)...

Friday 11/13/20 open gym

Warm-up 2 Rounds of 10 Prone Dislocates 10 Hollow Hold with Shoulder Flexion 5 Candlestick Roll 10 Ring Kip Swings 15 Minutes Muscle Up Practice Intent: Use this time to work on whatever muscle up or bar muscle up drills you would like. Try a NEW drill that you...

Thursday 11-12-20

Bike 4 min Assault Bike/ Row / Run *increase pace each 1:00 Warm-up 2-3 Rounds of 10 Wall Balls 40ft 1-Arm OH Carry each arm 20s Hollow Hold Complex 3 Hang Muscle Snatches 3 Overhead Squats 3 Snatch Balances 3 Hang Snatches Move through 2-3 rounds with an empty bar...