6.10.13.

mobility: warm-up: 1x 400m run 3x 5 wall squats 5 pull-up variations wod 1: 21.15.9 front squat pull-ups wod 2: 4x 12 pushpress 12 box jumps

5.22.13.

mobility: warm-up: 8 front squats 100m run 10 single leg hip bridge/side 5. front squats 100m run 10 single leg hip bridges/side 3. front squats 100m run 10 single leg hip bridges/side strength: Front Squat 5×1 wod: Amrap 10mins 7 front squats 4 25m shuttle sprints

4.23.13.

mobility: warm-up: strength: front squat 5×1 wod: 3x 15 front squats @ 135# 10 sbgu

2.19.12

mobility: warm-up: 3-5x 30secs Jump Rope 5x Squat Therapy 7 Straight Leg Raises strength: Front Squats 5×1 2 High Jumps wod: 6x 5 front squats 25 Double Unders

2.8.13.

mobility: warm-up: 3x 20 bulgarian split squats 10 ring push-ups 20 lateral Hops Strength: 5×1 Front Squats WOD: 10.9.8.7.6.5.4.3.2.1. Front Squat @ 60-70% Burpees

1.22.13.

mobility: warm-up: 200m run 20 bulgarian split squats (10/) 10 kips 5/10 strict pull-ups ⅗ HSPU “Broken Up Fran” wod 1: 21.15.9. front squats pull-ups wod 2: 100m sandbag run 21 pushpress 100m sandbag run 15 pushpress 100m sandbag run 9 pushpress In the fast paced world we live in, with instant updates, instant gratification, […]

12.3.12

Mobility: Warm-up: 5x 5 Squat Therapy 30sec. Agility Drills 4 Shoot Thrus WOD Prep: 5x 5 Front Squats build up bar 2 Split Jumps WOD: 10.9.8.7.6.5.4.3.2.1. Front Squats Split Jumps Hand Release Push-ups

10-16-12

mobility: warm-up: 5x 3 pull-up (strict/chin/kip) 5 front squat 40 sec handstands Strength: 5×2 Front Squat wod: 5x 10 Pull-ups 12 goblet squats 100m weighted carry

10-2-12

Mobility: Warm-up: 2x 10 Squat Therapy 10 Ring Rows 15 Jane Fonda Hip Complex Strength: 5.3.1.1.1.1.1. Front Squats WOD: 5x 7 Renegade Man Makers (Push-up,Row, Burpee,Clean, Push-press, Lunge) 50+m Sandbag Run

9-10-12

Mobility: Warm-ups: Coaches Choice Strength/Skill: 5x 5 Front Squats 20sec Handstand Hold WOD: 10x 3 “Squat” Cleans 3 HSPU