by Chris Coker | Aug 23, 2018 | WOD
WOD Strength Warmup as needed then, 4 sets: 2 Back Squats @70-80% 10 Seated DB Press, Across Conditioning 5 Rounds for Time: 6 Strict Chinups | 2 Legless Ropeclimbs 10 Dball Cleans (80/50) 200M Run Extra 4 sets Bench press: 3/85 Strict ring dips: 10-12 reps 20...
by Chris Coker | Aug 22, 2018 | WOD
WOD Mobility Trap, Delt, Pec Smash w/ Bar/Ball Quad Roll w/ Bar 4-5 Minutes of Hip and Back Mobilization via Yoga Stretches (coaches choice) Conditioning Death by Assault Bike EMOM until failure: Start at 3 Cal and add 1 Cal per Min Midline Tabata Style, for 3 Rounds:...
by Chris Coker | Aug 21, 2018 | WOD
WOD Strength Jerk (any style): Build to Heavy Triple Conditioning “Jackie” For Time: 1000M Row 50 Thrusters (45/35) 30 Pullups R+ Rest 2:1 and Repeat Extra Back Squat: 80/3*6 sets 2 min. banded distraction e/ankle 12 min. Alt EMOM E- Max hollow hang from...
by Chris Coker | Aug 21, 2018 | General Information, News
Angela Johnson works as a trade specialist and has a bachelor’s degree in accounting and business management. She has been married for 22 years and has three boys. Her oldest son is a United States Marine, her second son will graduate high school with honors, and her...
by Chris Coker | Aug 20, 2018 | WOD
WOD Strength Clean: Build to heavy single *2 misses max Conditioning 4 Rounds for Time: 300M Run 15 Push Press (95/65) 8 Burpee Box Overs (24/20) Extra 5 sets at a steady pace: 6 Deadlifts + 6 Tall Box Jumps (step down) *rest 90 sec after box jumps *start around 50%...
