12/22/2015

Warm up ROW 200 meters. Then complete 2 rounds of the following: 6 Skin the cat 6 Overhead Plate LUNGE 10 yards Walking RDL and leg swings 6 Elbows high and outside (PVC or Bar) 6 pvc pass thru 6 Down and up (PVC or bar) Strength Push press work up to 75% @ 3 reps...

12/21/2015

Warm up 10 Slam ball toss 10 air squat 5 tuck jumps 10 band pass thru 3 rounds Strength Back Squat 5×5 3×3 WOD 60 Seconds wall ball 60 seconds rest 60 seconds push up 60 seconds rest 60 seconds box jump 60 seconds rest 3 rounds Total reps will be...

12/18/2015

Warm up 500m row then… 5 Tuck jumps 30 seconds Plank 5 hops Single leg hops 7 Knees to elbow 15 seconds Static ring dip hold 15 High knees 15 Band pass thru 10 elbow circles both directions 2 rounds Strength/Skill Tabata Hollow rocks 4 minutes 2:1 work/rest 10...

12/16/2015

Warm up 10 yards Bear crawl 5 Elbows high and outside (PVC or Bar) 20 jumping jacks 20 Jump and land (PVC or bar) 20 pass thru 5 hops Single leg hops (front to back- each leg) Hip and ankle mobility Skill Work on pistols WOD 10 MIN EMOM 5 Cleans Double unders Athlete...

12/14/2015

Warm up Dynamic/Mobility Strength 10 min EMOM 6 Hollow Body Plank Push Up (odd) 6 Scapular Pulls(even) WOD 4 Rounds For Time 10 Pull ups 20 Weighted lunges 15 push ups 20 KB swings 20 wall balls CASH OUT(to be completed after workout) cross body arm stretch 3 x 10 sec...