Saturday 5.20.17 WOD
Warm-up: 5min Dynamic Warm-up – High Knees – Butt Kickers – Soldier Kicks – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle Ect. WOD: 35min Teams of 2 30min AMRAP 100 Meter Run 10 Rx+ C2B, Rx Pull-ups 10 Push Press (115,75,95,65) 30 Double Unders *One […]
Friday 5.19.17 Box Brief
Friday 5.19.17 WOD
Mobility Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top Warm-up Dynamic Warm up –Then– 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees 10 […]
Thursday 5.18.17 WOD
Mobility Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch Foam IT Bands x 10 passes each Warm-up Dynamic Warm Up –Then– Run 400m –Then, Coach led– Grab an Empty BB: 5 Muscle Snatches 10 Reverse Lunges in Place 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups […]
Wednesday 5.17.17 WOD
Bring a friend day! Explanation of programming layout Mobility: 5min Lax Ball, 30s on the following: – Pecs – Scapular – Triceps Warm-up: 10min Dynamic Warm Up –Then– 2 Rounds with a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 […]
Wednesday 5.17.17 WOD
Mobility: 5min Lax Ball, 30s on the following: – Pecs – Scapular – Triceps Warm-up: 10min Dynamic Warm Up –Then– 2 Rounds with a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees Strength18min 1. Shoulder Press (1RM in 8-10 […]
Tuesday 5.16.17 WOD
Warm-up: 15min Dynamic Warm Up –Then– Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold –Then– PVC Game WOD: 30min 30min EMOM Min 1: 10 Burpees Min 2: 10 Box Jumps w. step down (24,20) Min 3: 10/8 Calorie Assault Bike Min 4: 10 Hollow Rocks Min 5: 10-30sec […]
Monday 5.15.17 Box Brief
Week of 5.15.17 Whats on tap this week? • Thanks to all that participated in Athlete appreciation week • 24 Heroes in 24 Hours is less than 2 weeks away • Programming add ons and intent
Monday 5.15.17 WOD
Mobility: 5min Accumulate :90 in the bottom of a (perfect) squat Warm-up: 10min Dynamic Line Warm Up –Then– X-Band Walks x 2 sets: 10 steps in each direction –Then– 2 Rounds 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings Strength: 15min Front Box Squat (1RM in 8-10 sets) Beginners: 5 x 5, […]
Sunday 5.14.17 WOD
Happy Mother Day and 40th Birthday to Jared Stauffer Mobility Lateral Seam WOD “40 years of labor” 20 -15 – 5 Bike for Calories KB Swings (70,55,55,35) –Then– 20 -15 – 5 Row for Calories Burpees over rower –Then– 20 -15 – 5 Squat Cleans (135,95,115,75) 200m Run $ Out 10min EMOM Odds: 3-6 Strict […]
