WOD

Holystone on the Deck

Wednesday – June 6, 2018 - 180606 Context: Practice – leg drive through the Bench Press Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, [...]

Holbrook

Tuesday – June 5, 2018 - 180605 Context:  Competition – Max intensity on short rounds. Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, [...]

Rugrats

Monday – June 4, 2018 - 180604 Context:  Practice – Squat depth and hip anatomy (no butt wink). Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: good mornings, back squat, behind the neck presses [...]

SLEDGE

Friday – June 1, 2018 - 180601 Context:  Competition – What is a full range of motion deadlift and burpee (for competition purposes). Fully open hip, no bouncing, etc. Dynamic Warm Up Option: 3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups [...]

The Real Deal

Thursday – May 31, 2018 - 180531 Context: Practice – Good form is more efficient. Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge Mobility/Activation: Shoulder Skill Practice: Perform [...]

Ferrari Dino 246

Wednesday – May 30, 2018 - 180530 Context: Practice – Why full depth on squats is important. Dynamic Warm Up Option: Coaches Choice Mobility/Activation: Hip Skill Practice Warm Up: Perform Spend 10 minutes working up to a challenging overhead squat x 3 out of the rack (80-90%) Strength: 3-3-3-3-3 Front squat (5 sets of 3 [...]

Dry Cobalt

Tuesday – May 29, 2018 - 180529 Context:  Practice – Keep the form ‘legit’ (especially on things like ring rows) Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 5 push-ups, 5 ring rows, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back [...]

Murph

About Michael Murphy – June 28th, 2005 A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their [...]

Coach’s Choice

Reminder, this Monday (Memorial Day) we will be honoring our veteran's and fallen soldiers by completing the workout "Murph".  This workout was created in honor of: Michael Murphy – June 28th, 2005 A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill [...]

Double Hull

Friday – May 25, 2018 - 180525 Context: Practice – Changing the movement (like OHS to Front squats) to maintain intensity and safety Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100' suitcase carry, then 5,4,3,2,1 with the empty bar: [...]