FRI09SEP2022

WOD Warm-upStretches/Dynamic 2 Sets10 BB Goodmorning8e/side BB Front Rack Reverse Lunge5 Overhead Presses10 BB Squats StrengthEvery 3 mins x 4 Sets4 Deadlift Build up to your weight from the previous week & then start the 4 sets – add more weight as...

THU08SEP2022

WOD Warm-UpFoam Roll/LXB Athlete’s ChoiceStretches/Dynamic 2 Sets10 KB Pull-throughs6 e/side KB Windmill Press10 Scap Pull-ups100m Jog SkillKipping Pull-up Progression (3 Rounds):15-20sec Extended Planks + Weighted Superman Holds4 Reps of Box Three Position Kip...

WED07SEP2022

WOD Warm-UpBands Upper/Lower 2 Sets15/12 cal Row5 Dive Bomber Push-ups20 Shoulder Taps10 Jumping Squats Snatch Warmup/Progression Strength 50/3, 60/3, 70/3, 75/3, 80/2 reps for 4 sets ConditioningMetConFor Time:800/1,000m row30 HR Push-ups/Rx+ 20 Handstand PU600/750m...

TUE06SEP2022

WOD Warm-Up10 e/leg KB RDL8 Goblet Squats15sec Chin-Up Hold20 Double Unders or 40 Singles StrengthBack Squat (Speed Focus)2 Reps Every 40sec x 12 Rounds *Load the same, or slightly heavier, than last week’s weight – focus is speed out of the hole on the...

MON04SEP2022

WOD WarmupDynamic/Box Stretches 2 Sets15/12 Cal Bike10 Cat Cows8 e/side Skater Squats20sec dead hang rig then 10 scap pull-ups Conditioning With a partner for time, split reps80/60 Cal Bike20 KBS (53/35)40 Pull-Ups/Rx+ C2B60 Box Jumps (24/20)40 Pull-Ups/Rx+C2B20...