Monday 7.24.17 WOD
Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Warm-up 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) Strength Front Squat Cluster 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 […]
Monday 7.24.17 Kids Strength Class
Warm-up Row vs plank hold 100 m at a time 14 total rounds: 7 rds each Special Strength Revisit clean and front squat WOD EMOM 14 min 2 Burpee 4 deadlift 6 goblet squats 8 kettle bell swings
Sunday 7.23.17 WOD
Mobility Softball x 30s each Glute Lax Ball x 30s each pec Warm-up Fun Coaches Choice Warm-up Strength 12 Min EMOM: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 1 TGU each arm Minute 3: 10 BB Rows (135, 95) Training Intent Completed in EMOM fashion today. Nothing here should be maximal […]
Saturday 7.22.17 WOD
Warm-up Rowling x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee WOD Teams of 3: (40min CAP) Row 3k Then, 5 Rounds of: 30 KBS (70, 55) 30 Burpees Then, Row 3k RX: (55, 35) L2: (45,25) L1: (35, 25 Russian Swings) Training Intent Athletes can […]
Friday 7.21.17 WOD
Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Wide Stance Goblet Squat x 5. Rest 10s. 1c) X-Band Walk x 20s each directionWarm-up Warm-up 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 […]
Friday 7.21.17 Kids Strength Class
Warm-up Coaches Choice Skill Review Handstands Pyramid push ups Handstand push ups Demo Wall balls “Kangie” (Time) Partner workout 100 pull ups 50 wall balls 100 push ups 50 wall balls 100 sit ups 50 wall balls 100 squats
Thursday 7.20.17 WOD
Mobility General Mobilty w. Foam Roller x 10 passes – IT Bands – Lats – Quads – Thoracic Spine Warm-up PVC Game + DB Hang Power Snatch Review + Practice Then, 10 DB HPS ea 20 Mtn Climbers 10 Air Squats + Box Jump Review – Talk about the different between stepping down vs rebounding […]
Wednesday 7.19.17 Kids Strength Class
Warm-up Jump tabata 0-1 bunny hops 1-2 jumping jacks 2-3 tuck jumps (knees to chest) 3-4 donkey jumps (heels to butt) 4-5 squat jumps 5-6 broad jumps Skill Review Jump for height Prep Introduce thruster WOD 10-1 Thruster Box jumps Score: Time
Wednesday 7.19.17 WOD
Warm-up Dynamic or Game Then, 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight x 2 rounds With above mix in 10 Scap Push-ups 20 Banded Pull-aparts Strength EMOM for 12 min: ODD Minutes: 2 Split Jerks @75% EVEN Minutes: 15-20s Hollow Hold Training Intent Week 1 […]
Tuesday 7.18.17 WOD
Warm-up Run 400 Meters or Row 500m then or Assault Bike x 60s, 8 Burpees 20 Ft. Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats Run 200m or Row 200 or Assault Bike x 30s. WOD 40min EMOM: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 […]
