October 3 – 9

By: Tim Rockenbach

Monday October 3 Warm-Up: Skaters/Side Squats/Ring Dips/Spidermans Strength: Front Squat: 5-5-5 (60/70/80 – Working Set Weight) WOD: Pull Ups/Push Ups/Squats (EMOM 3 til Failure) Comp WOD: Squat Snatch 1-1-1-1-1 (must have perfect form to add weight) JV Kids: Strength: Front Squat 5x   WOD: 3 Pull Ups, 6 Push Ups, 9 Squats (AMRAP 12) Tuesday October […]


September 26 – October 2

By: Tim Rockenbach

Monday September 26th Warm-Up: Row/Hip Openers/Front Rack Stretch WOD: Thrusters/Burpee Bar Pull Ups (10 RFT) Mobility: Recovery – Triceps/Quads/Latts Comp WOD: OHL/TTB (AMRAP 12) Tuesday September 27th Warm-Up: OHS/DB Press/Banded Shoulder Activation Strength: OHS 3×10 – Same Weight All Sets WOD: Step Ups or Pistols/HSPU (EMOM 15) Comp WOD: Tabata Core Work Wednesday September 28th Warm-Up: […]