Author: Betsy Engles

Warm-up Dynamic Line Warm Up + 2 Sled pushes with a light weight Strength  1A: Sled Push (4 x 50m AHAP) 1B: Goblet Squat (4×8, AHAP, every 2min) *Coach led WOD Happy Birthday Steve Greger (45) and Stephanie Siravo (26)! For Time: 25 Calorie Row 45 KB Swings (55,35) 25 KB Front Rack Lunges (L=R=2) […]

Mobility Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine *Include this in your warm-up Warm-up Dynamic Warm-up Strength 1) Overhead Squat: 5 x 4. Rest 90s-2:00. – Add weight if form permits 2) RDLs: 4 x 6. Rest 2:00 – add weight each set. WOD 4 Rounds: 100 […]

Warm-up Run 800 meters as a group. Prep Perform 1 Round of: 5 Pull-ups (whatever scaling option the athlete is using) 5 T2B or Knee Lifts 5 Burpees 5 Pistols each leg (or scaling option) WOD Teams of 2 (30min Cap) For Time: Run 800 Meters 100 Pull-ups Run 800 Meters 100 Pistols Run 800 […]

Warm-up With a partner: 20 Partner Wallballs 10 Burpees each over the medball 20 Walking Lunges w. medball over head 10 Burpees over the medball 20 Partner Wallballs *Work is split but partner wallballs are done together. Prep Take 5:00 and go over scaling for HSPU. After this have people grab bars/racks and start building […]

Mobility Foam Rolling x 10 passes each: – Lats, IT Bands, Quads, Thoracic Spine Warm-up 7 Min Line Warm-up Review Turkish get-ups WOD 5 Rounds 10 Goblet Squats/100 Meter Sprint Rest 2:00 between sets. -Then- 5 Rounds 4 TGU’s, 2 ea side increasing weight each set Rest 1min between sets -Then- 5 Rounds: Choose between […]