MOVEMENT PREP: Dynamic Warm Up STRENGTH: 5x1 Back Squat MET CON: 20 Air Squats 200m Sprint 20 Push Ups 200m Sprint 20 Sit Ups 100m Sprint 10 Push Ups 100m Sprint 10 Sit Ups 100m Sprint 10 Air Squats SKILL: 20 Pistols to high box 15 Pistols to medium box…
MOVEMENT PREP: Dynamic Warm Up MET CON: 3 RFT: 400m Run 7 Pull Ups 14 Box Jumps 21 Dubs STRENGTH/SKILL: Strict Muscle Ups/Pull Ups
MOVEMENT PREP: Dynamic Warm Up SKILL: Back Flips MET CON: Hero Wod
MOVEMENT PREP: Dynamic Warm Up STRENGTH: 5x1 Strict Press 5x1 Pull Up MET CON: Partner WOD 5 min. AMRAP 3 KB/DB Clean Press 6 Lunge W/KB/DB, Switch then, after 1 Min Rest 3 RFT Head to Head: 11 KB/DB Swings 22 OH Squats w/DB/KB
MOVEMENT PREP: Dynamic Warm Up STRENGTH: 5x1 DL MET CON: 10 Min AMRAP 9 Burpee Pull Ups 15 KB Swings
MOVEMENT PREP: Dynamic Warm Up Hip Floss Shoulder Mobility MET CON: 15.5 R'xd 27-21-15-9 Cal Row Thrusters 65/95 Scaled 27-21-15-9 Cal Row Thrusters 65/45 STRENGTH (Extra Credit on Your Own): "The Gun Show" 3 Rounds of: 10 Diamond Push Ups 10 Hammer Curls then, 3 Rounds of: Barbell Wide…
MOVEMENT PREP: Dynamic Warm Up SKILL: Coach Led FR/SMR Pistols Progressions MET CON: "The Call Out" Row 5k Get called out to go head to head with one other person. Coach Chooses the movement and the reps, winner -500m Loser 10 Burpee before returning to rower.
MOVEMENT PREP: Dynamic Warm Up STRENGTH: 5x3 Strict Press 5x3 Weighted Pull Ups MET CON: Cash in: 5x75M Sprint @80% (30 Sec Rest) 12 Min EMOM Even 5KB Taters 5K2E Odd 1 Rope Climb Cash Out: 5x75M Sprints @80% (30Sec-1Min Rest)
MOVEMENT PREP: Dynamic Warm Up STRENGTH: 5 Rounds 3 Pendlay Rows 3 Back Squats MET CON: AMRAP (15 Min) 10 Thrusters 10 Burpee Box Jump Overs *Every 3 min 30 Dubs *You love every second of it!
MOVEMENT PREP: Dynamic Warm Up STRENGTH: 5x3 Deadlift MET CON: 10 RFT: Row 250m 10 Air Squats 10 Burpees Over Rower 10 Rower Pikes