Wednesday Loading Week #1

Warm up

Inversion to skin the cat to lower

Wall climbs

Reverse wall climbs

Bucket half circles

Planche push ups

Skill

HSPU

WOD

5 rounds of:

30 double unders

5 HSPU (build a deficit each set)

2 heavy stones

Rest as needed

Tuesday Loading Week # 1

Burgner warm up

Down and up

Muscle clean

Front squat

Drop

Hang squat clean

Skill

Squat clean

WOD

5 rounds of:

Max effort CTB pull ups

2 touch and go squat cleans

Rest as needed

CFE

Burgner warm up

Down and up

Muscle clean

Front squat

Drop

Hang squat clean

Skill

Squat clean

WOD

Every minute on the minute 15 minutes

5 CTB pull ups

1 squat clean

Are you ready???

Monday Loading Week #1

Warm up

2 minutes double unders

Dynamic walk

Inch worm

Broad jumps

KBS

Skill

Prowler push

Partner WOD

15 minute AMRAP

Ping pong

20m prowler push

Rest as needed

February Highlights!!!

Nicho is Ready

TEAM Saturday Test Week #10

Partner warm up

MB chest pass

MB hip toss

MB sit ups

MB rotations

Skill

Movement standards

TEAM WOD

3 minute AMRAP

Wall ball shots

3 minute AMRAP

KBS

3 minute AMRAP

Team relay

You know who you are...

Friday Test Week #10

Warm up

2 minutes double unders

Hollow rock

Inversion to skin the cat to lower

Reverse wall climbs

Super rock

Skill

Muscle ups

WOD

Part#1

Max effort muscle ups in 3 minutes

Part#2

10 X tabata squats for total reps

Part#3

Max effort toes to bar in 3 minutes