by Chris Coker | Sep 26, 2018 | WOD
WOD Mobility T-Spine Mobility w/ Peanut Shin & Calf Coach’s Choices Couch Stretch – 2 min ea Conditioning EMOM for 4 Rounds (16 minutes): 12 Bent Over Reverse Fly 10 DB Bench Press 12 Elevated Reverse Lunges (6ea)* 30 sec Side Plank (e/side-30+30)...
by Chris Coker | Sep 26, 2018 | WOD
WOD Conditioning 5 Rounds: 20/18 Cal Row or Bike 10 Burpees Over Bar 2 Snatch @ 75-80% of 1RM Extra 10 sets working to max- 2 FS + 1 Split Jerk *no misses *focus on footwork Back Squat: 80/2*6 sets *base numbers off your most recent BS...
by Chris Coker | Sep 24, 2018 | WOD
WOD Strength Deadlifts: 4 Reps @ 75-80 EMOM for 10 min Conditioning 4 rounds for time 50 Double Unders 20 Wallballs 12 Pull-ups | R+ 6/4 Bar MU then, to finish the workout: 800M Run Extra From blocks below knee, Clean pull + Clean: 60/3, 65/2, 70/2, 75/2, 80/2, 85/1,...
by Chris Coker | Sep 23, 2018 | WOD
WOD Strength Back Squat: Build to Max Double Conditioning AMRAP in 18 Minutes: 7 Squat Clean Thrusters (50/35s) 50m Run 14 Alt. DB Snatch (50/35) 50m Run 28 Abmat Situps 50m Run 14 Single Arm Russian KB Swings (53/35) 50m Run Extra Snatch Blocks from below...
by Chris Coker | Sep 21, 2018 | WOD
WOD Strength 4 sets: 12 weighted alt. single leg step ups (16-20″) 200ft. farmers carry AHAP Conditioning 5 Rounds for Time, Alternating Rounds w/ Partner (or 1:1 Rest): 5 Toes to Bar 7 Overhead Squats (95/65) 14 Burpees Over Bar R+ 3 Rope Climbs 5 OHS (185/125)...
