Warm-up :60 on Bike/Rower10 PVC Passthru10 PVC Good Mornings10 Internal/External Hip Rotations/side10 Reverse Lunges/side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Super Bird Dogs10 Spiderman Stretch w/ReachWrist Stretch Barbell Warm-up for Power Clean:5 Clean Deadlifts5 Muscle Cleans5 Elbow Rotations/Side5 Hang Power Cleans5 Front Squats5 Hang Squat Cleans5…
Warm-up 200M Jog10 Sumo Inch Worms10 Waiter Bows5 Thread The Needle w/Reach per sideCalf StretchSupine Twist Stretch 2 Rounds:5 Plank Walk-out to Push-up5 Kip Swings5 Strict Pull-ups or Ring Rows Strength and Skill Every minute on the minute for 12 minutes:Min 1 – 8 Barbell…
On the 7th day of Christmas your coaches have to you…. A rest day Take 20 minutes to mobilize areas of need (hips/thoracic spine/posterior), your body will thank you.
Warm-up: Row 500m Crossover symmetry 15 hollow rocks 15 super mans 10 push ups Bear crawl down Zombies back 10 pull-ups 15 squats The fifth day of Christmas… Skill: The Kip! 15 minutes Kipping Practice with coach Max set of pull-ups in one set WoD:…
Warm-up: Row 500m 10 burpees 15 leg swings 15 dislocates 15 oH squats with PVC Spiderman crawl down Bear crawl back 15 snatch grip behind neck presses PVC Strength: Take 15-20 minutes to build to today’s 1-RM Snatch WoD: For time… 5 Shoulder to Overhead…
Warm-up: Row 500m Mash lats on roller Banded shoulders distractions 8 strict pull-ups Zombie walk down Backwards bear crawl back 15 hollow rocks 15 squats On the 3rd day of Christmas…. Skill: Rope climbs skill for 12 minutes Max rope climbs in 3 minutes Record…
Warm-up: Run 400m Crossover symmetry 20 banded good mornings 15 leg swings 15 matrix turns 10 scorpions Bear crawl down Samson lunges back 15 hollow rocks 10 pull-ups The second day of Christmas our coaches gave to us….. Strength: Take 20 minutes to build to…
Warm-up: Row 500m 15 dislocates 20 banded good mornings Pigeon stretch each side Inch worms down Broad jumps back Calf/Achilles on KB handle side to side 15 ankle rolls 15 squats 1st day of Christmas my Coach gave to me… Skill: 10 minutes goat work…
Warm-up: 15 leg swings 15 ankle rolls 15 squats 400m jog Inch worms down High knees back 10 pull-ups Handstand practice 15 hollow rocks Pigeon stretch WoD: Go solo or partner For time: Run 1600 Meters 40 Chest-to-Bar Pull-Ups or pull-ups 30 Handstand Push-Ups or…
Warm-up: Run 400m 15 leg swings 20 good mornings 15 high box step ups Spiderman crawl down Bear crawl back 15 wall squats 10 scorpions Strength: Four sets of: Pause Front Squats x 6 reps @ 3 sec descend 1 sec pause Rest 3 minutes…
