SAT08JAN2022

WOD MOBILITYButterfly StretchTripod w/ OH ReachArmbar StretchCossack SquatsPVC Warmup STRENGTHPush Press 4 Sets:Build to a heavy set of 5Ring rows 8-10 reps CONDITIONINGIn teams of two, alternating complete rounds for AMRAP in 20 Minutes:5 Push-ups8 Kettlebell Swings...

FRI07JAN2022

WOD MOBILITYFoam Roll: Athlete’s ChoiceBox Rag DollBox Pigeon StretchBox Child’s PoseCalf/Ankle Stretch PRIMER2 Sets10 Poor Man’s Leg Curl10 Scap Pull-ups10 Wall Angels5 Box Jumps CONDITIONINGFive rounds for reps of:1 Min Burpee Pull-Ups1 Min Box...

THU06JAN2022

WOD MOBILITYBanded Stretches (Upper/Lower)Dynamic Warm-Up2 min Rower CONDITIONING4 Rounds (40s Work/20s Rest) No Measure:RowerV-UpsKB Swing (53/35)Plank … and then800m run OR 1k row OR 2k bike Cool Down:8 min EMOM together Child’s PoseThread the NeedleArmbar...

WED05JAN2022

WOD MOBILITYFoam Roll: Pec Stretch, T-Spine, LegsChild’s Pose StretchKneeling StretchArmbar StretchDynamic Warmup PRIMER2 Sets10 Swimmer’s Stretch5 Dive Bomber Pushups10 Supinated Banded Pull-Aparts STRENGTHBench Press: Build to 5RM, then drop down to 80%...

TUE04JAN2022

WOD MOBILITYFoam Roll: T-Spine, Lats, Hip/QuadsPVC Pipe Warm-upCalf/Ankle Stretch PRIMER2 Sets:5 Hang Muscle Snatch5 BTN Push Press5 OHS STRENGTHSnatch + Hang Snatch + OHS15 Minutes to build up and/or work on technique. You should not place the bar down at any point...