Group Warm-up 3 NFT: 2 min on a rower, bike, treadmill or jump rope. 10 5 second pause air squats (hold at the bottom for…
Group: 3 in 3 Push-ups Inch Worms Plank from elbows Review: Bench Press Strength: 15’ to find 5RM Bench Press WoD: 12’ AMRAP 250m Row…
Group Warm-up Line Drills Daily WoD MCGHEE AMRAP 30 Minutes: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Scales: Deadlift…
Group Warm-up 3 Rounds: 2 minutes of running, rowing, biking, jumping rope or jumping jacks 10 Empty barbell shoulder press 15 Air squats with a…
Group Warm-up Coach’s Choice Review Flippin’ tires Daily WoD AMRAP 20: TIRES / SAND BAGS / BURPEES In teams of 2, complete the following in…
Warm up: 3 in 3 Light KBS Sit-ups Push-ups WoD: “Nate” 20’ AMRAP 2 Muscle-ups A) 2 Bar MUs or 6 C2B b) 6 Pull-ups…
Appetizer 3 NFT: 1 Minute Ski Erg 5 inch worm push ups, 10 sit ups 12 box step ups (24/20) 10 ring rows 20 arm…
Group Warm-up Line Drils Mobility Calves Daily WoD “JERRY” 1 mi Run 2000k Row 1 mi Run Mobility Roll Posterior / Lats
Group Warm-up 3 NFT: 2 minutes of movement (running, rowing, biking, jumping rope) 10 pushups or knee push ups 10 light OHS or PVC 25…
Group Warm-up Quick Bergener Clean/Snatch Point of Performance Review Strength BACK SQUAT: 3 X 3 @ 80% OF 1RM 15′ to complete 3 x 3…