Power High Hang Clean 9 x 1 Every 90 Seconds Team WOD #1 10 Minute AMRAP 400 Meter Run (Together) 30 Burpees 20 Power Clean 185/125 135/95 30 Burpees 20 Power Clean 185/125 135/95 30 Burpees 20 Power Clean 185/125 ... Read More
Friday Supplemental Strength 100' Handstand Walk 5 x 2 Push Press 5 x 2-3 Muscle Ups Strength Bench Press 6 x 8 Strict Pull Ups 6 x 8 Every 3 Minutes Workout of The Day A) Complete for Time: 15-12-9-6-3 ... Read More
Thursday Supplemental Strength 6 x 2 1 ¼ Front Squats Strength Back Squat 6 x 10 Sit Ups 6 x 20 Every 3:30 Minutes Workout of The Day 12 Minute AMRAP 4 Deadlifts 315/245 265/205 225/155 185/125 8 Alternating Pistols ... Read More
Wednesday Supplemental Strength 10 GHD Sit Ups Every Minute on The Minute x 6 3 x 8 Single Arm Row 3 x 8 T Bar Row Strength Pendlay Row 6 x 8 Box Jumps 6 x 8 30/24 24/20 Every ... Read More
Tuesday Supplemental 2 x 8 Strict Handstand Push Ups 2 x 8 Strict Ring Dips Power/Strength 8 x 2 Cleans + 1 Front Squat + 1 Jerk Every 2 Minutes Workout of The Day 3 Minute AMRAP 6 Front Squats ... Read More
Supplemental 54' Handstand Walking 6 x 2 Ring Muscle Ups Power 7 x 2 Hang Snatch + 2 Overhead Squats Every 2 Minutes Workout of The Day 11 Minute AMRAP 3 Hang Power Snatch 135/95 115/85 95/65 75/55 6 Overhead ... Read More
Supplemental Strength 5 x 5 Front Squats Strength Bench Press 4 x 8 GHD Sit Ups 4 x 9 Every 3:00 Minutes Bench Press 4 x 8 GHD Sit Ups 4 x 9 Every 4:00 Minutes Workout of The Day ... Read More
Supplemental Find your 1 Rep Max Push Press 9 x 4 Kettlebell Snatch Strength Turkish Get Up 9 x 4 Left Side + 4 Right Side Workout of The Day 400 Meter Run 75 Double Unders 50 Sit Ups 25 ... Read More
Monday Supplemental Strength 7 x 1 Snatch 7 x 7 Overhead Squat Power Split Jerk 9 x 1 Every Minute on The Minute Strength Push Press 6 x 6 GHD Sit Ups 6 x 12 Every 3 Minutes Workout of ... Read More
Coach Katie, Coach Taylar, Coach David, and Captain Spirit himself will be competing at Clairemont High School on Saturday at: 9:15 am 11:08 am 2:10 pm Come out and cheer on your coaches and teammates 619!!!! Friday 6 x 1 ... Read More
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