Workout of the day October 24th 2014

by Goose October 23, 2014
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Skill/Wod A) 15 minutes of clean work 4 RFT 10 Front Rack Lunges ( 95/65) 15 Hang Cleans ( 95/65) 20 Sit- Ups Bar MU progressions Tips Each athlete will be working with a different piece with the clean work here today, see what the coach has for you today! Make sure you have your […]

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Workout of the day October 23rd 2014

by Goose October 22, 2014
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Skill/Wod A) Deadlifts@3112 x8-10; R: 3:00 x3 2:00 W/ 4:00 R X3 Rounds 15 WB (20/14) 10 Russian Twists Max KB Swings (53/35) Score is lowest KB swing of any round Tips Stay locked in with the deadlifts here today, tough tempo today so stay engaged! BIG rest so that means each round you should […]

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Workout of the day October 22nd 2014

by Goose October 21, 2014
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Skill/Wod A1) Strict Pull Ups@ 3112x 8-10; R:30 A2) Push Ups@ 32X1 x10-15; R 3:00 x 4 Row Sprints 1:00 /R 2:00 x 6 Tips Some bodyweight work here today, focus on staying in control on your tempo and hitting those solid positions! For the row sprints, they should be around the same pace, think […]

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Workout of the day October 21st 2014

by Goose October 20, 2014
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Skill/Wod A) Back Squat@ 3211x 6-8; R3:00x 4 B) DB Lunges x 6-8 Each Leg R: 2:00x 3″ Be strict with the Tempo 12-9-6-3 Front Squat (135/95) Burpees Tips Stick to the tempo today here, focus on solid form and staying locked in! Speed is the name of the game for the WOD today, work […]

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Workout of the day October 20th

by Goose October 19, 2014
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Skill/Wod A1) Strict Press@ 3111x 6-8; R:30 A2) Pendlay Rows @1211x 5; R 3:00 x4 10m AMRAP 5 Push Press ( 135/95) 10 CTB Pull Ups 400m Run

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Workout of the day October 19th 2014

by Goose October 18, 2014
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Skill/Wod A1) Front Rack lunges 6-8 each leg/ R:30 A2) Ring dips@ 2013 4-6 reps; hold at the top and externally rotate Rest 2:00 X3 EMOM 12 Even: 4-8 Strict Pull ups Odd: 15 Russian Twists 1k row @ Z1

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Workout of the day October 18th 2014

by Goose October 17, 2014
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Skill/Wod Partner WOD 1200 m Run 150 Double Unders 125 WB 100 Burpees 75 Situps 50 DB Thrusters 25 GTO (135/95) 1200 m Run Tips Little partner WOD here, must go in order but you can break up the reps however is needed!

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Workout of the day October 17th 2014

by Goose October 16, 2014
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Skill/WOD A) 12 min to build up to a tough 3 rep DL Buy in 50 Push ups Then 1 KBS (53/35) 10 Situps 2 KBS 9 Situps 3 KBS 8 Situps “” “” to 10 KBS 1 Situp Buy Out 50 Push ups Tips Stay engaged on the deadlifts here, they should be touch […]

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Workout of the day October 16th 2014

by Goose October 15, 2014
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Skill/WOD A) 10 min to Build up to a 5 Rep Press B) AMRAP Strict Pull-ups R:4:00 x2 21-15-9 Push Press (115/75) Box Jumps (24′/20′) Tips Some more test here today, focus on staying engaged on the strict press, stay tight in the belly and glutes and get your head thru! The WOD today is […]

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Workout of the day October 15th 2014

by Goose October 14, 2014
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Skill/WOD A) 15 min to work up to 5RM BS 3:00 W / 3 minute Rest Between Rounds 300 m Row 15 WB Max Double Unders x 3 Rounds Accumulate a plank hold 3:00 Tips This backsquat is a test here today so make sure you are staying solid and consistent with your reps today. […]

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