November 2019

Stretch & Mobility Warm Up 3 sets 25 m Spider Walks / 15 Hollow Rocks / 10 Swing on bar Gymnastic Skill T2B WOD For... Read More

Warm Up ( Factional Game ) WOD Teams of 2 1 mile Run (together) 150 Burpee Pull Ups (split) 1 mile Run (together) 150 Double... Read More

Black Friday Stretch & Mobility Warm Up 6x Shuttle Sprints WOD 3 rounds  50 Push Ups 100 Ring Rows – Into – 3 rounds  100m... Read More

Warm Up Tabata Squat   Strength 5RM Front Squat   WOD AMRAP 18 60 Double Unders 250m Row 20 Wall Balls

Barbell Warm Up Weightlifting Team of 2 Snatch Ladder (Time Cap 8min) 14-12-10-8-6 -Load 40/25,50/30,60/35,70/40,80/45kg Rest 5:00 Clean Ladder (Time Cap 8min) 10-8-6-4-2 -Load 70/40,80/45,90/50,100/55,110/60kg... Read More

Dynamic Warm-Up   Strength 5RM Strict Press   WOD  “Nate” AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings 32/24kg   BARBELL CLUB Warm-Up Power... Read More

Barbell Warm-Up   Strength  5RM Deadlift WOD (Team Of 3) 35min to a) Max Distance Ski b) 60 – Partner Deadlift (two man deadlift )... Read More

Stretch Mobility  D.U Skill Warm Up 7 min 20sec D.U / 20sec Singles / 20sec Rest WOD 5 Rounds: 1 Minute Wallballs 1 Minute Alt... Read More

Dynamic Warm-Up Weightlifting Cluster + Thruster ( Heavy ) WOD Teams of 2  125 Cal. Assault Bike 75 Syncro Pull-Ups 50 Thrusters 60/40   BARBELL... Read More

Stretch & Mobility Gymnastic Warm-Up Skill ( HS Walk ) 10min practice WOD ( Josh Bridges ) 30-min AMRAP 10 prison burpees (burpee with 3 push-ups)... Read More