August 2019

Warm Up Barbell Mobility   Barbell Cycling Not For Time: 21 Strict Presses 15 Push Presses 9 Push Jerks 6 Split Jerks WOD 8 Power... Read More

Warm Up HS Wall Walk Up Scuppular Rotation Hang Power Clean   WOD Team of Two  100- Cal Bike  80 – HSPU 60 – Power... Read More

Stretch & Mobility  Warm Up Shuttle Sprints 5x50m WOD 20 RD FT 5 – Strict Ring Dips 10 – Cal Ski / Row ( alt... Read More

Warm Up 1-Mile Run WOD (a/b) a) 30-20-10 Dumbbell Push Press 25/17kg Wallballs 9/6kg … Directly into: b) 10-20-30 Deadlift 80/55kg Box Jump Over 24/20” Cool... Read More

Dynamic Warm Up   Strength Back Rack Lunge (5×10) Every 2 mins at a moderate weight   WOD On the 5:00 x 6 Rounds: 400... Read More

Stretch & OH Shoulder Mobility   Coach Mike Burgener Snatch Warm Up    Tekkers Squat Snatch ( Working on singles ,warming up for the workout... Read More

Stretch & Mobility   Warm Up EMOM 8min 50 D.U   Conditioning For Time 1-24 KB Swings 24/16kg 24-1 Burpee Over the KB Every 4:00min... Read More

Warm Up 3×5 Wall Walk Up + Push Ups   Gymnastic Skill  12 min HS Walk   WOD 14min Increasing ladder 1-2-3-4-5-6-7-8-9-10 Bar M.U Pistol Squat... Read More

Dynamic Warm Up Quick Drill – Power Clean / Front Squat / Jerk WOD  Team of 3 800m Run Together with 20/15kg plate 15 Rd... Read More

Warm Up Tabata Air Squat Strength (Back Squat ) 3-3-3-3-3 WOD Every 3 mins (10 rds) 19 Wall Balls 9/6kg 19 Cal. Row *Record each... Read More