6
Nov

November 7 – 13

By: Tim Rockenbach Leave a Comment

Monday November 7  Warm-Up: Double Under Practice/Side Squats/DB Push Press/KBS Strength: Front Squat 3-3-3+ @ 70/80/90% WSW + 10 Pounds WOD: EMO(2)M 18 – KBS/Thrusters Comp WOD: OHS 5-5-3-3-1-1-1 JV Kids: Strength: Front Squat 5x WOD: EMO(2)M 18 – KBS/Thrusters Tuesday November 8 Warm-Up: Banded Shoulder Activation/HS Walk (L)/Ring Row/HS Walk (R)/Step Up Strength: Press 3-3-3+ @ 70/80/90% WSW + 5 Pounds WOD: AMRAP 7 – Pull Ups/Box Jumps/HSPU […]

30
Oct

October 31 – November 6

By: Tim Rockenbach Leave a Comment

Monday October 31  Warm-Up: Row/SDHP/Sit Up/Push Up/Inch Worm & Burgener Mobility: Front Rack/T-Spine/Hips WOD: (F) 7 RFT (P) 10RFT – Power Clean/Hollow Rock/Iso Ab to Plank Comp WOD: Time Priority “Diane” Deadlifts & HSPU JV Kids: WOD: 10RFT – Power Clean/Hollow Rock/Iso Ab to Plank Tuesday November 1 Warm-Up: Double Under Practice/Air Squat/Skaters/Side Squat/DB Push Press Strength: Front Squat 5-5-5+ @ 65/75/85% WSW + […]