October 25, 2018

Warm up

Coach Led 

Strength / Skill

Front squats 

5x3@33x1 

Workout

200m row 

10 goblets squats 

10 sumo high pulls 

4 rounds ft

October 22, 2018

Warm up 

CARs 

Strength/Skill

Push press 5 x 2 @ 3010 

Pull ups 5 x 5-7 @3010 

Workout

5 min AMRAP 

15 wall balls 

10 box jumps 

12/10 cal row 

rest 2 min 

5 min AMRAP

15 wall balls 

10 burpees 

10 KB swings 

October 16, 2018

Warm up 

200m row 

10 burpees 

20 double unders 

2 x nft

+

CARs

Skill

Shoulder complex

Pressx3.PushPressx3.Pushjerkx3 

UNBROKEN

Workout of the day

27-21-15-9

Chest to bar pull ups 

Front squats  155/105#

For time with a 20:00 cap

October 15, 2018

Warm up 

Coach Led 

Strength / Skill

5 box dips 

5 strict pull ups 

20-30 sec hollow hold 

x 3 rounds NFT 

rest 30 sec b/t sets 

** Efficient movement**

Workout of the Day 

5 deadlifts 135/85#

5 BOBs

5 power cleans 

5 BOBs

5 G2Os 

5 BOBs 

12 min AMRAP

October 12, 2018

Warm up 

Coach led 

Strength or Skill

Overhead squats 

Build a 5rm 

Workout of the day 

1k Row buy in for time
+
3 RFT
200m run
12 box jumps
24 KB swings 70/53#
36 wall balls

On a running clock of 15 minutes get as far as you can. If you have time remaining perform as many doub...

October 12, 2018

Many times, after women give birth, their joints and ligaments can feel a bit foreign. This makes a lot of sense because your body just went through A LOT to grow and birth a baby! One of the reasons a lot of post-partum women complain is because they have limited hip...

October 11, 2018

Warm up

Coach Led

Strength / Skill

Front Squats 

5 sets of 3 @3010 @ 70-80%

* work between those percentages*

Workout of the day 

5 ground to overheads

5 burpees over bar 

6 ground to overheads

6 burpees over bar 

7.8.9...etc 

For 10 min climb as high as you can add a rep every ro...

October 9, 2018

Warm up 

Coach Led 

Strength / Skill

Back Squats 

5 sets of 3 @85% 

Workout of the day

30 Air squats 
30 Burpee BJ 
30 Squat cleans 135/95#
30 Toes 2 bar 
30 Wall balls
30 Alt pistols 

For time with a 20:00 min CAP 

Log time if you finish

If you do not your unfinished reps beco...

October 4, 2018

Warm up 

Coach Led 

Strength / Skill

Dead lifts 

4 x 5 @ 5010 

** Start of light and keep the tempo**

Workout of the day 

"Karen-ish"

150 wall balls 

Every minute on the minute perform 3 box jumps 

October 3, 2018

Warm up 

Coach Led 

Strength / Skill

Build a 1 rep max clean 

Workout of the day 

5 min AMRAP x 2 resting 2 minutes between each amrap 

20 kettle bell swings 

20 goblet squats 

Every time you break you perform 3 burpees 

** Think of 80-85% work effort consistently**

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