Workouts


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Workout 3 Thu, Apr 28, 2016 Warm Up: Foam roll with coach + Coach led dynamic warm up Strength: Squat Clean: 10 x 3 *may drop in between reps WOD: EMOM 14: Odd: 8-10 HSPU Even: 200 m run Read More

The Shoulder Press Thu, Apr 28, 2016 Warm Up: Coach led stretch Strength Press: 6 x 3 WOD: AMRAP 12: 20 cal row 10 wall balls 20/14# to 10/9ft 20 Pull ups   Read More

Workout 1 Thu, Apr 28, 2016 Warm Up: Tabata warm up: 10 x 20 seconds of air squats, w/10 seconds resting in bottom of squat. Note - feet are straight forward-no turn out from the feet. Turn out comes from the knees Strength: Back Squat: 5 x 5 WOD: 3RFT: 9 box jumps 12 B... Read More