WARM UP 4-way Banded Glute Activation Steps, 20 per direction 2 Steady Rounds 12 Bird Dogs 15 Pause Goblet Squats w/ band around knees (light)... Read More
WARM UP 2:00 Machine25 feet Butt Kicks2:00 Machine25 feet High Knees1:00 Machine25 feet Duck Walks *Pick the machine you plan to use in the WOD... Read More
3 Rounds200m Run5 KB Taters8 Burpees over the KB3 Inch Worms :15 SNATCH REVIEWPower Position High PullSnatch (Power Position)Hang SnatchSnatch TTB REVIEW Kip SwingsSTRAIGHT LEG... Read More
WEDNESDAY 1/18WARM UPEvery :30 seconds for 3 MinutesTWO 25 Foot Shuttle Run (down is ONE, back is TWO)Straight into Class warm Up with Coach(25 feet)Butt... Read More
TUESDAY 1/17WARM UP2 minutes Banded Glue ActivationEvery 2:00 For 8:0010 Calorie Row, hard but not sprinting10 Air Squats x2 > Jumping Air Squats >Empty Bar... Read More