Weighted Push Ups
January 8, 2017
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WARM-UP: 2 x Fence drills 5:00 Shoulder stretch SKILL: 5 X 5 Weighted push-up WOD: 3 Rounds, with a partner 20- Synchro Burpees 300m Row (shared) 3 Rounds 20 T2R
Workout of the Day
Workout of the Day
Glute Work: Make Them Fire!!
January 7, 2017
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WARM-UP: Plyos Stretching SKILL: 3×10 1 Legged KB Deadlift (10 per side) WOD: For Time: 400m Run 30 Hang Power Snatch (95/65) 400m Run 30 OHSQ 400m Run 30 Thrusters
Push Press + Push Jerk + Split Jerk Complex Max Out
January 6, 2017
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WARM-UP: PVC: Pass thru Fig 8 Good Mornings Thrusters Push Press Push Jerk Split Jerk SKILL: 15 Min to build to a max complex of: Push Press + Push Jerk
Find A Buddy For Your WOD
January 5, 2017
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WARM-UP: :30 Drills Squat hold Squats Lunge to instep R Lunge to instep L Bar Hang/K2H SLSU SKILL: Shoulder Stretching/Mobility WOD: Partner WOD: 20 Alternating Rounds of: 7 TTB 7
Deadlifts and Stuff
January 4, 2017
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WARM-UP: 2x’s: Shuttle Run 10 KBS (5 russian/5 american) 10 KB SDHP Empty BB warm-up SKILL: Every :30 for 6:00: Perform 2 DL WOD: For Time: 30 KBS (32/24) 30
Shoulder Strength Building Day
January 3, 2017
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WARM-UP: PVC: Pass Throughs Fig 8 Good Morning Hamstring Stretch SKILL: Shoulder Press: 10-8-6-4-2 WOD: Teams of 3: 4 Rounds Each: 1 CTC Sled Push each person (180/120) 400 M
Time To Get Back To It
January 2, 2017
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WARM-UP: 400m Run Plyos 2 Rounds: 6 Burpee Broad Jump 10 Sit-ups 12 WBS 12 Ring Row WOD: “Fight Gone Bad-ish” 3 Rounds, 1:00 Per Station Back Squat (95/65) Pull
HAPPY NEW YEAR!
January 1, 2017
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We are closed today and will return to our normal schedule tomorrow, January 2nd.
Adios 2016
December 31, 2016
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We will be closed tomorrow, January 1st! See you all back Monday, January 2nd to kick off the new year right. WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps
