W.O.D.

Thursday 

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm Pre-mobilty: T-spine mobilization Health  A. From Invictus Every [...]

Wednesday 

0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2min  Health and Fitness A. [...]

Tuesday 

0:00-0:10Warm up: 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. [...]

Monday 

0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each [...]

Friday

0:00-0:10 Warmup:Dynamic warm up lead by coach Health and Fitness A. 0:10-0:25 E2MOM x 5 sets (10 min)    Deadlift x 4-6 reps  B. 0:25 - 0:45 3 sets: 2 [...]

Thursday 

Warm-up: 400m Run, 3 sets: 10 PVC Pass thru, 10 behind the neck pvc press, 10 Push ups, 20 chest pops  Pre-Mobility: 5 point band over head Health and Fitness:  [...]

Wednesday 

Dynamic Warm-up: Card game warm up for 8 mins Heart - air squat Diamond - mountain climbers  Club - burpee with no push up Spade - sit up One person [...]

Tuesday 

0:00-0:10Warm up: 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. [...]

Monday 

0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2min  Health and Fitness 0:10 [...]

170416 Sunday 

Health: A. Three sets A1. Turkish Get-Ups x 2 each arm, Rest 60seconds A2. Hollow Hold or Rock x 60 seconds, Rest 60 seconds B. AMRAP in 8min 10 DB Squats [...]