MON26JUL2021

WOD MobilityChild’s PoseArm Bar Stretch90/90 StretchPigeon Stretch Primer2 Rounds8 Downdog + Cobra5e/side Thread the Needle5 Strict Pullups ConditioningThis workout is dedicated to Olivia St. John who would have been 10 years old on July 26th.AMRAP in 20 min:75...

SAT24JUL2021

WOD Mobility Foam Roll: T-Spine, Lats, Quads/Hips Pigeon Stretch Child’s Pose Primer 10cal Row/Bike 5 Aipa Rows 12 Banded Victory Raises 15 DB Supinated Reverse Flies Strength Bench Press: 4×8 @ 65% DB Bicep Curls: 4×12 (building) Conditioning 15/12cal...

FRI23JUL2021

WOD Mobility BB Smash: Traps, Triceps, Forearm Calf Stretch Cossack Squats Spiderman w/ Twist Primer 2 Sets 100m Run 15sec SL Skater Squat Holds 10 BB Goodmorning Strength Paused Deadlift: 40/5, 50/4, 60/3, 65/2, 70/1*3 1sec pause right below the knees Conditioning 3...

THU22JUL2021

WOD Mobility Foam Roll/LXB Smash: Athletes choice (8 Minutes) Primer 5 Inchworms 10 Alt Spiderman w/ Twist 10 Alt Downdog w/ Leg Lift 10 Alt Tripod w/ Reach Strength 3 Sets 20sec Hanging L-Sit Hold or Floor Pike-up Hold 20 GHD Hip Extensions 15 BB Bent Over Row...

WED21JUL2021

WOD Mobility Banded Stretch (Upper) Dynamic Warm-up Primer 2 Sets 10 e/leg SL Poor Man’s Leg Curl 20sec e/side Copenhagen Planks 6 DBall Jump Squats Strength Clean Pulls: Build to 90% of your Clean 1RM, then 4×5...