Group Warm-up 3 in 3 In-place lunge Sit-up Static Deep Squat hold Mobility MOB: Lax Glutes / Position at the bottom of the squat Daily…
Group: Zombies Butt Kickers Flamingos 10 Bird Dogs 10 Scorpions Do WoD 1 (if you didn’t do Murph), WoD 2, if you did WoD 1…
Group Warm-up Warm up movements Daily WoD MURPH For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you’ve got…
Group Warm-up Coach’s choice Daily WoD CARDIO ARREST In teams of 2, in any order (completing one movement before starting another), complete a total of:…
Group Warm-up 2 NFT: 200m Run 5 Pull-ups 10 Push-ups 15 Air squats Strength STRICT PRESS: 5 X 7 @ 50% OF 1RM 15′ to…
Group Warm-up Line Drills Daily WoD FOR TIME: MURPH’ISH CHIPPER 400m run 10 pull-up 20 push-ups 30 squats 40 burpees 100 double unders a/b) 300…
Group Warm-up Bergener Squat Clean Strength 5RM FRONT SQUAT 15′ to find your 5RM Front Squat Daily WoD 14′ AMRAP 4 Clean (squat) (135/95) a)…
Group Warm-up Line Drills Strength 3RM DEADLIFT (TOUCH AND GO) 15′ to find 3RM Deadlift (Touch n Go) Daily WoD 21-15-9: DEADS/T2B/PUSH UPS Deadlift (225/155)…
Group Warm-up Bergener Power Clean Strength Warm up lifts Daily WoD REGIONALS WOD #1: 10’ To Complete: 104 Wall Balls (10/9) (20/14) a) 14/12 b)…
Group Warm-up Coach’s Choice Daily WoD DECK OF CARDS In Teams of 2 or 3: Hearts = Pull-ups Diamonds = Push-ups Clubs = Goblet squats…