THU20JAN2022

WOD Warm-up2 Sets12 Side Plank w/ Rotation (ea/side)10 Alt Push-up into Pike Toe Touch10 Ring Row Facepulls (2021)*6 BB Aipa Rows (2) https://www.youtube.com/watch?v=k3e6QZYuCYY*(2sec descent, 0sec bottom, 2sec ascent, 1sec pause at top) StrengthBench Press: 5 Sets of...

WED19JAN2022

WOD Warm-up3 Minutes on Row then 2 sets…10 e/leg Single Leg Glute Bridge w/ Pause (1sec @ top)15sec e/leg Goblet Split Stance Hold10 e/leg Single Leg Pike Lift w/ Pause (1sec @ top) (1) https://www.youtube.com/watch?v=tiZWu8faIkM(2)...

TUE18JAN2022

WOD Warm-up2 Sets40′ Quadruped Bear Crawls5 Dive Bomber Push-ups5 Blackburns (slow and controlled)10 Alt Squat Thoracic Rotation15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side) Blackburns: https://youtu.be/0x6pKQDUH5oSquat Thoracic Rotation:...

MON17JAN2022

WOD Warm-up2 Sets50 Single Under Jump Rope5 Skater Squat w/ 3sec Descent (e/leg)3 Paused Hollow & Arch Holds (1sec hold ea position)6 Kipping T2B or Knee to Chest StrengthPaused Power Clean + Hang Clean + Clean2sec pause below knee8 Sets – building up each...

SAT15JAN2022

WOD Warm-up3 Sets10 Dive Bomber Push-ups6 Aipa Rows10sec Chin-up Holds @ top StrengthPush Press: 5 Sets of 4, building up each set as ableTempo: 30X1 Conditioning8 Rounds for Time, Alternating Movements, One Partner Working at a Time:10 BB Hang Power Snatch (75/55)8...