by clippercitycf | Jun 22, 2017 | Daily Wod
A) Warm-up Tic Toe Warm-up Then, 10 Box Jumps 10 Push Press empty Bar 10 Deadlifts 10 Back Squats 5 Squat Cleans or Front Squats 5 Jerks or Push Press B) Activation Glute Activation 1-2 sets of: – X-Band Walks x 10 each direction – Single Leg Glute Bridges x 5 ea....
by clippercitycf | Jun 21, 2017 | Daily Wod
A) Warm-up 1 Round of: 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows 50 Double Unders or Double Under Attempts 20 Walking Lunges B) Skill “Goat EMOM” EMOM 10: ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete Choice –...
by clippercitycf | Jun 20, 2017 | Daily Wod
A) Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. B)...
by clippercitycf | Jun 19, 2017 | Daily Wod
A) Warm-up Abmat Pizza Game (2 burpee penalty for drops) + Dynamic Warm-up B) Mobility Tissue Work: Foam Roll x 10 passes each – Thoracic Spine – Lats – Adductors C) Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between...
by clippercitycf | Jun 18, 2017 | Daily Wod
A) Warm-up With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS Grab an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee + PVC Game x 5:00 B) Prep 2 Rounds of: 10 Passes each side foam rolling adductors. 10 (total) Goblet Lateral...
by clippercitycf | Jun 15, 2017 | Daily Wod
A) Warm-up “Burpee Breakdown” 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack B) Prep With an empty Barbell: 5 Muscle Snatch 5 Back Squats 5 Power Snatch 5 Goodmornings 10 Single Leg Glute Bridge each leg w. 1 ct hold at top. *Add light weight and repeat one more...
