WOD

April 23 2018

April 23 2018

“Everyone wants to be a champion, until its time to do what a champion does” Monday A. 2x 2:30 your choice + 7’s shoulder series + 30 sec HS hold practice B1. Strict HSPU 5-4-3-2-1 B2.  Weighted pull ups 5-5-5-5-5 C.  1 Round of Bear Complex- build to a max D. Int. rotation mobility  2 …

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Friday April 20th 2018

Friday April 20th 2018

Friday A. 10 min coach’s choice B. 10 min EMOM- 30 sec HS Walk practice practice C. 3 Sets @ High effort 30 sec Assault bike 30 sec rest 30 sec Power Cleans 75/115 30 sec Rest 30 sec rowing 30 sec Rest 30 sec Bar facing burpees 30 sec rest 30 sec Front Squats …

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Thursday April 19 2018

Thursday April 19 2018

Proper Fueling Paleo, Zone, Paleo Zone. Whatever… here is what matters: The goal is to train your body to derive its energy from protein and fats instead of grains, dairy and other foods that irritate and inflame your body and deprive it of its important nutrients. There is a growing body of research documenting the …

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