01/21/2022

  • 1/21
  • Warm Up:
  • 1/2 Tabata:
  • Russian Baby Makers
  • Tuck Ups
  • Hawaiian Squats
  • DB Donkey Kick Backs 
  • WOD:
  • 1, 1+2, 1+2+3, etc...
  • 1. 100m Run
  • 2. Power Cleans (135/95)
  • 3. Push Ups
  • 4. G2OH
  • 5. Burpees
  • 6. Pull Ups
  • 7. Front Squats
  • 8. Sit Ups
  • 9. Deadlifts
  • 10. BB Roll Outs

01/20/2022

1/20Warm Up:Job Block then:Hip Mobility Drills - 5 mins2 rounds:6 Supine Prone Leg Swings30 Sec Banded Tricep Stretch each12 DB Reverse Flys...

01/19/2022

1/19Warm Up:Active Mobility - Coach Ledthen:Dirty Thirty=30 Cals30 Squats30 Push Ups30 Strict Pull UpsWOD:400m Row30 DU's20 KB Swings10 T2B4RFT

01/18/2022

1/18Warm Up:Wall SquatChin Up HoldPerfect StretchBear CrawlStrength:Clean +Front Squat + Jerk10 setsWOD:400m Run30 WB200m Run20 WB100m Run10 WBFor...

01/17/2022

1/17Warm Up:Shoulder/Upper Body Mobility then 2 rounds:Incline "T" 10 repsIncline "Y" 10 repsIncline "I" raises 10 repsSkill:Muscle Up Practice -...

01/15/2022

1/15Warm Up:Group Pick - Total Body Warm UpHero WOD:"Cirillo? 24:00 AMRAP10 Hang Power Cleans (95/65)22 Air Squats 14...

01/14/2022

1/14Warm Up:Coach Led Total Body Warm Up1 min each stationHand Stand Hold/WalkRoll to CandlestickOH HoldGoblet Squat HoldLight DB Squat JumpsBurpee...

01/13/2022

1/13Warm Up:Active Mobility - 5 mins3 rounds5 KB Suitcase DL to 30'Carry (right hand)10 MB Rotation Ball Slams5 KB Suitcase DL to 30'Carry...

01/12/2022

1/12Warm Up:Jog BlockHip/Lat Stretchthen:3 roundsSingle Arm Hang 10/10secsPlank to Pike Toe Touch 20100 Single UndersWOD:4RFT500m Row400m Run20/15...

01/11/2022

1/11Warm Up:2 mins Cardio3 Over Unders30 Sec Hang/Kip Swing/Pull4 Perfect Stretches4 roundsStrength:Front Squat 20min to find 1RMWOD:10 min AMRAP6...

01/10/2022

1/10Warm Up:Bear Crawl --> WB x10WB OH LungeOH Carry Left & Right 30'x3Strength:Bench Press (2-1-1) 5x3Dips 10x3L-Sit 45 sec x3WOD:20 Ball...

01/07/2022

Warm Up:Banded Shoulder Mobility Death March no weight10 Reverse Snow AngelsBarbell Warm UpStrength:Power Cleans 2x12WOD:12min AMRAP200m Run10...

01/06/2022

1/6Warm Up:KB Calf Smashthen:2o Banded Squats20 Goblet Squats6 Perfect Lungesx2Strength:Tempo Front Squats (3/2/1) 3x5WOD:10 Thrusters (65/95)15...

01/05/2022

Warm Up:1 min Bootstrappers1 min Inchworms1 min Swingsthen 2 rounds:15 Squats10 Alt Step Ups5 Box JumpsSkill:Box Jumps/Broad JumpsWOD:400m 30...

 

Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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