March 30, 2018

Warm up 

Coach Led 

Strength / Skill 

Gymnastics work 

Hand stand work 

Wall walks 

4-7 reps x 4 sets 

rest 1 min between each set 

Body Tighteners (on the floor) 

10 second hold / 10 second rest x 6 rounds 

Partner HS holds 

- Partner will hold legs in the air 20 seconds x 5 rou...

March 27, 2018

Warm up 

Coach Led 

Strength / Skill 

2 x 4 (FS + BS)

Use 70% of your 1rm FS 

Workout 

50 Wall balls 

40 box jumps 

30 pull ups 

20 burpees 

10 squat cleans 185/135#

12 min AMRAP

March 26, 2018

Warm up 

Coach Led

Skill 

12 min EMOM 

Min 1 - :20-:30 s Hollow plank (rest remainder of minute)

Min 2 - 3 touch and go power cleans 

Workout

Round 1 / 3 

7 strict pull ups 

14 sumo deadlift high pulls

21 ab mat sit ups 

round 2 / 4

14 kipping of butterfly pull ups 

21 KBSR

14 Toes...

March 23, 2018

Warm up 

Coach Led 

Workout of the day 

18.5 

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15...

March 20, 2018

Warm up 

Strength + Skill 

Push Jerk + Shoulder tap superset 

5 x 2 @ 65-75% of push jerk 

super set with shoulder taps 

Workout of the day 

500m row @ Z3 pace 

30 wall balls 20/14# 

15 hang power cleans 135/95# 

rest 90 s x 3 rounds 

track each round 

March 15, 2018

Warm up 

Coach Led

Strength / Skill

10 EMOM 

1 snatch at 80% + :20 sec hand stand hold 

Both movements will be done in the minute.

Workout 

8 rounds for time

12 walking lunges 

9 toes 2 bar 

6 power snatches 115/85#

Don't forget Friday workout will be at our COVE location its Gre...

March 13, 2018

Strength / Skill

Min 1 - 3 front squats + 2 jerks 

Min 2- 8-10 toes 2 bar

Min 3 - 10-12 heavy Russian swings 

15 min amrap 

7 SARKBS per arm

7 SA thrusters per arm 

14 wall balls 

14 tors toe bar 

March 12, 2018

Warm up 

Coach Led 

Strength / Skill

10 min EMOM (every min on the min)

Min 1 - :20 seconds hollow rock - rest the remainder of          the minute

Min 2 - 3 touch and go power cleans ( climbing is optional) 

Workout of the day 

7 dead lifts 155/105#

21 box...

March 7, 2018

Don't worry, you are not the only one! We all fall short of goals time to time. Chances are you have tried and tried, hey! Good job. Some don't even start. So you are ahead if the game. Now just practice sticking to it since you are good at starting. Always compliment...

March 7, 2018

Warm up 

Coach Led

Strength / Skill

10 min EMOM 

10 KB swings 

10 Back Squats 

rest as needed 

10 min EMOM 

5 Wall balls

10 Box jumps 

rest as needed 

Workout of the day 

30 Dubz 

20 Ab mat Sit ups 

10 Hand stand push ups 

4 rounds for time 

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