Group Warm-up Bergener Power Snatch followed by: 5′ EMOM of 8 Hang Power Snatch (75/55) a) 65/45 b) 55/35 Daily WoD 5 RFT: STO /…
Daily WoD Open gym! Test as many 1RMs as you’d like within the hour. Ask coach for recommendations in what order to hit the lifts…
Group Warm-up Going at 5′ past class start: 2 NFT or 5′ Cap: 10/8 Cals on a Bike 35 Double Unders x2 Singles 10 Burpees…
Group Warm-up 3 in 3 Squat Push-up Sit-up Daily WoD FIGHT GONE THIS In teams of 2 or 3, Spending 90 seconds for 5 total…
Group: 3 in 3 In Place Lunge Russian Twists Jumping Jacks MOB: Hip Openers Technique: 15’ to Work on something you’re not good at WoD:…
Group: Burgener Clean Strength: 15′ to Find 1RM Clean (Power or Squat) and Jerk (Split or push) WOD: “Helena” 3 RFT 20′ Cap 21 KBS…
Group: Burgener Squat Snatch Strength: 20’ to find 1RM Snatch (Squat or Power OK) (No press out) WoD: 10’ EMOM 1 Snatch and 2 OHS…
Warm-up: Zombies Butt Kickers Flamingos 10 Bird Dogs 10 Scorpions Technique: 15’ being inverted WoD: Row for Distance 7 Rounds of: 60 seconds of rowing…
Group: Figure 8 KB Warm-up Strength: 15’ to find 1RM Push Press WOD: 30 Burpee Muscle Ups For time A) 30 Burpee Bar Muscle Ups…
Warm up 3 in 3 Walk the plank Peg leg pistols Flutter kicks Team WOD: 2-3 athletes on each team to complete: 1000m Row 4…