August 20th - 25th 2018  Week 2 Of 2 Of The Testing Cycle  Notes 1.) This is the LAST testing week! Wooooo Hooooo!! This is [...]

Pre Warm-Up 3 Rounds  10cal on AB 10 lunges  15 sit-ups  + 2 Rounds  30sec jump rope  5 burpees    Warm-Up Dynamic  Movement Prep   [...]

Pre Warm-Up 3 Rounds  30sec jump rope  10 squat with empt barbell  5 inchworms  + 3 Rounds  10 KBS  10cal ski erg  10 GHDSU    [...]

Pre Warm-Up 3 Rounds  10 cal ski erg  10 lunges  + 3 Ronds  8cal AB  10cal row    Warm-Up Dynamic    Test #16  10RM Back [...]

Pre Warm-Up 3 Rounds  10m butt kick  10m high knee 20sec jump rope    Warm-Up GAME!!    #1 - Running!  1x800m  45sec Rest  2x400m (1min [...]

Pre Warm-Up 3 Rounds  10 KBS 10 lunges  10 sit-ups  20cal AB    Warm-Up Funtivities!    WOD “The Filthy 50”  For Time - 25min cap  [...]

Pre Warm-Up 2 Rounds  2min row  5 inchworms  10m high knee  + 3 Rounds  20sec jump rope  10 lunges    Warm-Up Dynamic    Strength A.) [...]

Pre Warm-Up 3 Rounds  10 KBS 10 cuff isolation  5 barbell press + 2 Rounds  10 lunges 10 barbell deadlift 10 barbell back squat    [...]