October 11, 2018

Mob: FR Lats/Thoracic Spine x2m (How Many Hours of sleep did you get last night?)  

2 Rounds:

KB BU Arm Bar x8e

MB Jog x200m

Pushup w Tap x6e

Skill: T2B Skill

2x5e Partner Push Lat Activation (Hollow Body) + Supermans

2x5 Bar Kips + 2x5 T2Rings

EMOM x6m

Min 1: 10-15 T2B

Min 2: S...

September 12, 2018

Mob: BB Pec/Trap Smash x2m + Banded Shoulder Traction x45s ea

(What’s your favorite sports movie?)

2 rounds:

Run 200m

Ring Rows x8-10

Scap Pullups/Pushups x8

Skill: BB OHD Skill

1x5e PVC/BB

Strict, Push Press, Push Jerk, Split Jerk

2x3 W/U Push Press

4x5 Push Press @ RPE 7  + Al...

September 6, 2018

Mob: BB Trap Smash/Pec Smash x2m

(Olympic Lifts [Clean, Jerk, Snatch] or PowerLifts [Squat, Bench, Deadlift] ? )

Warmup: 2 rounds

Wall/Pike Walk x3 + 10s Hold

Band Tri Ext x15

KB Arm Bar x8e

Skill: T2B tech


Hollow Body



2x5 Bar Kips + 2x5 Partner Push Throughs


August 28, 2018

Mob: Softball Feet/Calfs x2m  Ankle Walks x50y

(What’s your favorite childhood TV show?)

Dynamic W/U

Skill: Hip Hinge Skill


PVC Hip Hinge  




1 RC

2 Box Jump Over (30/24)

3 DL (225/155)

4 T2B

Run 500m between rounds

Post Stretch:


August 20, 2018

Mob:FR Lats/Upper Back x2m + Banded Circle traction x45s ea (When was the last time you had a massage or got an adjustment?)

2 rounds:

Band Up Spread x10

Low Pushup Hold x20s

Pushup into Inchworm x10y

Skill: T2B Skill

2x5e Hollow body/Superman

2x5e Standing Partner Push/Pull...

August 16, 2018

Mob: FR Upper Back and Lumbar Spine x2m (Would you rather be able to talk with the animals or speak all foreign languages?)

Dynamic W/U  

Skill: HSW tech

2 sets

Hollow body Rocks x10

Wall Walk/Pike Walk x3 + 10s Hold

Partner Spotted Partner Kick-up (Fit/Perf = Wall, Rx/Comp...

August 13, 2018

Mob: FR Lats/Thoracic Spine x2m

2 rounds:

KB BU Arm Bar x8e

Band Tri Ext x15

Jog 200m

Skill: Strict Press Skill

1x5 (PVC Strict, PP, PJ, SJ)

1x5 (BB Strict, PP, PJ, SJ)

2x5 W/U PP

EMOM x5m

5 Strict Press @ RPE 7  + Ring Deep Squat Breathing x5 breaths


Run 300m

10/8 C...

August 9, 2018

If you see this Great Guy around tomorrow Wish him a HAPPY BIRTHDAY!! Thanks for all you do COACH FRANK !!! 

Mob: BB Calf/Foot Smash x2m

Warmup: 2 rounds

Row 250m

Counterbalance Squats x10

High Plank w Tap x6e

Skill: Pistol Skill

2x5 Heel Touches + 2x5 30s Calf Stretch

3x5e BW...

July 25, 2018

Mob: FR upper back and Lats What game show would you be super awesome at?


Dynamic warm up

Skill:  HS skill

2 rounds

X 3 wall walks

X :20 s hollow hold

strict HSPU

every 2 min x 8 min

8-10 + PVC Lat Stretch x5 breaths

WOD: AMRAP 25 min

Run 800 m

15 C& J (115/80)

July 23, 2018

Mob: SB feet/ hip flexors

Ankle walks

(If you had lots of money, what unnecessary thing would you splurge on, i.e. a private plane, concert tickets?)


2 rounds

Goblet squat x 10

X band walks x 20 yd

200 yd row

Skill: Pistol Skill

3x 5 elevated heel touch

3x :30s calf stre...

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