WODs

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 [...]

Mobility – 10 min to open hips for squat – test/retest the squat position – contract/relax: http://www.youtube.com/watch?v=DoXIIVywwic Group warm-up: Coaches choice Strength: Front Squat – 15 [...]

“Mean Girls Suck” Three five-minute AMRAPs with two minutes of rest between each. Individuals can start with either A, B, or C but must proceed in order. Count all reps. A. [...]

Warm-up: Coaches choice Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when deadlifting! Then, posterior chain floss (BSL pg 351), banded posterior chain [...]