Archives

Warm up: It will be unveiled at 6am (Music by Kris Kross) Mobility: 2min/side couch stretch 2min/side triceps extension smash (BSL pg. 276) (test, re-test ability to get in a solid front rack for [...]

Warm up: Review step-by-step Burpee form. Then 2 minutes of burpees and sit-ups. (Just because these movements are in the WOD for time, it doesn’t mean they should lok any different than in the [...]

Warm-up: Partner up and get a med ball – 1 min ball throw mix-up between platforms – 1 min burpee/toss – 1 min ball throw mix-up between platforms Mobility: Glute smash and [...]

Group warm up: Slow, perfect Push-ups and flutter kicks Review of the ring dip and S2OH standards of movement Mobility: Overhead tissue smash option 3 (BSL pg 257), Super front rack (pg 260), [...]

Warm-up: Coaches choice Mobility: Posterior Chain Floss (BSL pg 351) and Banded Classic Posterior Chain Mob (pg 354 & 355) Strength: Deadlift – 20 minutes – use this rep scheme to work [...]

“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body [...]

It’s lucky Friday the 13th!!! Clean Complex: EMOM for 10 minutes @ 65-70% of your 1RM, 1 Power clean, 1 Hang (full squat) Clean, 1 Jerk (don’t drop the bar between reps) Then, “The Chief” 3 [...]

Warm up: Coaches choice Mobility: Thoracic spine roll out – anterior and posterior shoulder openers – lats Snatch EMO2M – (6 sets) running a 10 minute clock – 2 reps on the every other [...]

Warm up – Dots and drills – 3 minutes Mobility: Hips and Shoulders – Coaches Choice “9/11 – Never Forget” 1 Round for time of the following nine movements for 11 reps [...]

Group warm up: “Benchmark” (with run or row) – for time – 10 min time cap (THIS HAS AN RX) 500m Run or row 400 40 Squats 30 Situps 20 Push ups 10 Pull-ups Mobility: Bilateral Internal [...]