2.21.13.

mobility: warm-up: 3x 20 bulgarian split squats 8 ring rows/ring dips 20 MB Pullovers skill: Muscle-ups wod: 5x 15 box jumps 10 renegade rows 10 lunges (rack) 15 toes 2 bar

2.16.13.

mobility: warm-up: wod: Paleo Benchmark 2.0 1x 1000 rower 2x 50 overhead lunges (25/) 25 hand release push-up 50 sit-ups

1.9.13.

Mobility: warm-up: 3x 30+sec handstand hold 5x Deadlifts *building up bar* Skill: 4x 3 -5 HSPU 10/20 Double Unders WOD: amrap 8mins wod 1: 50 double unders 150 singles 9 deadlifts 12 push-ups wod 2: 8 split jumps 10 toes 2 bar 8 rack lunges (kb/db)

12.24.12

mobility: warm-up: 4x 3 pull-ups 5 squat therapy 12 mb pull-overs 150m row WOD: Today’s WOD involves the Rower Lunges Handrelease Push-ups and some core work.

12.12.12

mobility: Warm-up: 2x 200m run 6 cartwheels 12 db pushpress Strength: Press 5×1 WOD: amrap 8 mins 12 hspu 14 rack lunges (total) The Importance of Play. One of the greatest things about living in Colorado is that we have a wonderland of adventure at our finger tips. Doesn’t matter if it’s Spring, Summer, Winter […]

11-20-12

Mobility: lats/low back/Glutes/Calves Warm-up: 3x 3-7 Kips/Kipping Pull-ups/Kipping Pull-ups Agility Drills 7x Hang Squat Clean + Lunges WOD 1: 4x 12 Pull-ups 12 Box Jumps 16.12.8.4. Hang Power Clean Lunges

10-11-12

mobility: warm-up: Coaches Choice WOD 1: 5x 15 Front Squats 8 Pull-ups WOD 2 : 5x 10 Rack Lunges 10 lateral box jumps