W.O.D

TUESDAY 11.10.17

TUESDAY 11.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Lats S2. Lacrosse Ball Anterior Delt/Chest S3. Coaches choice STRUCTURAL BALANCE/SKILLS 1 Heavy Turkish a Getup each arm 3 Single arm Press each arm 5 Single leg Deadlifts each leg 10m HS Walk or […]

MONDAY 09.10.17

MONDAY 09.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Frog Stretch S2. Broomstick Complex S3. Coaches Choice BARBELL CYCLING PERFORMANCE and FITNESS Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps […]

SUNDAY REST DAY 08.10.17

SUNDAY REST DAY 08.10.17

SATURDAY 07.10.17

SATURDAY 07.10.17

MOBILITY and MAINTENANCE Game and Dynamic Warmup MET-CON (TIME) PERFORMANCE and FITNESS The Don For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thruster (55/35 lbs) […]

FRIDAY 06.10.17

FRIDAY 06.10.17

MOBILITY and MAINTENANCE In Partners 40:20 Airbike or Ski Erg While Partner is on machine other partner holds Plate OH (3 Rounds 6 mins) ENDURANCE (Partners) One partner follows the other Teams of 2 8 rds (Each) 250m Row 8 […]

THURSDAY 05.10.17

THURSDAY 05.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor And Hamstring Floss S2. Coaches Choice BARBELL CONDITIONING PERFORMANCE and FITNESS Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 […]

WEDNESDAY 04.10.17

WEDNESDAY 04.10.17

MOBILITY and MAINTENANCE S1. Barbell Calf and Forearm Release S2. Band Assisted Good Mornings S3. Coaches choice SKILLS (10 min AMRAP) PERFORMANCE 10 Pistol Squats 10m HS Walk 10 Paralette Pass Throughs FITNESS 10 Ring Assisted Pistol Squats 10m Partner […]

TUESDAY 03.10.17

TUESDAY 03.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Lying Hamstring Stretch S2. Broomstick Complex S3. Coaches choice BARBELL CYCLING PERFORMANCE and FITNESS For Time 10 Power Snatches 55/37.5 8 Power Snatches 60/40 6 Power Snatches 65/42.5 4 Power Snatches 70/45 2 Power […]

MONDAY 02.10.17

MONDAY 02.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Frog Stretch S2. Band Assisted Ankles S3. Coaches Choice STRENGTH Front Squat EMOM 5: 1 Pausing Front Squat EMOM 5: 1 Front Squat MET-CON (TIME) PERFORMANCE 5 Rounds 200 Meter Run 30 Double Unders […]

SUNDAY 01.10.17 REST DAY

SUNDAY 01.10.17 REST DAY