W.O.D.

171008 Sunday 

Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up. Pre-mobility: [...]

171006 Friday

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 direction [...]

171005 Thursday 

Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground) Pre-mobility: Overhead rib mobilization on Foam roller Health and Fitness A. Four sets of: A1. [...]

171004 Wednesday 

Warm up: Coach's choice Pre-mobility: Spider-Man x 60s each Health and Fitness A. 4 sets: A1. Strict Press x 6-8 reps, rest 45s A2. MB Hamstring Curl x 15, rest 45s [...]

171003 Tuesday 

Warm up: 3 rounds at an easy pace 200m Jog, CF warm upPre-mobility: Hanging T-spine Mobilization 2x30s Health and Fitness A. A. 3 sets: A1. Deadlift x 6-8 reps, rest [...]

171002 Monday 

Warm up: 4 sets: 60s Row, 20 Plank knee drives (slow), 10 air squatsPre-Mobility: hanging t-spine with partner Health and Fitness:  A. 3 sets: A1. Back Squats x 6-8 reps, [...]

171001 Sunday 

Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up. Pre-mobility: [...]

170929 Friday 

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 directionPre-mobility: [...]