by Kelly McKinney | Aug 31, 2022 | Uncategorized
WOD Warmup Dynamic Stretch/Warm-up Tabata (20sec Work/10sec Rest) – 3 Rounds:(1) Banded Face Pulls(2) Extended Plank Hold(3) Superman Extensions Skill Kipping Pull-up Progression (6-8 minutes):Beginner: Banded Kipping Hollow Position DrillIntermediate: Box...
by Kelly McKinney | Jan 7, 2022 | Uncategorized
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...
by Kelly McKinney | Jan 6, 2022 | Uncategorized
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...
by Kelly McKinney | Jan 5, 2022 | Uncategorized
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...
by Kelly McKinney | Jan 4, 2022 | Uncategorized
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%...
