SAT17JUL2021

WOD Mobility Child’s Pose Scorpion Twists Pigeon Stretch Samson Stretch Dynamic Warm-Up Primer 2 Sets 6 Dive Bomber Push-ups 10 BB Pendlay Rows (light-moderate weight) 6 BB Goodmornings Strength Bench Press: 4×6 @ 90% of last weeks 5RM Conditioning For Time...

FRI16JUL2021

WOD Mobility PVC Pipe Warm-Up Clean Progression Strength 2sec Pause Clean (above the knee): 40/3, 50/3, 60/2, 70/1*3, 60/2 Conditioning 10 Rounds for Time (24 Minute Time Cap): 10/8 Calorie Bike 3 Power Cleans (60% of your 1RM PC) 3 Front Squats 3 Power...

THU15JUL2021

WOD Mobility Banded Stretch (Upper/Lower) Strength 4 Sets 10 Abwheel Rollouts 15 DB Miracle Gro 15 GHD Hip Extension (weighted if able) Conditioning For Time: 50-50-50-50 Double Unders 20-15-10-5 Deadlifts (135/85) |...

WED14JUL2021

WOD Mobility LXB Smash: Pecs, Shoulder, Traps, Rotator Cuff Psoas Smash Primer 200m Run 15 Candle Stick Toe Touch 2 Rounds of Strict Cindy* *Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Conditioning EMOM for 24 Minutes (6 Rounds): (1) 100m Run | 200m Run (2) 1 Round...

TUE13JUL2021

WOD Mobility Foam Roll: Midback/T-Spine, Lats, Triceps, Quads Dynamic Warm-Up Primer 1 Minute Row 2 Sets 8e/arm KB Windmill Press 10 Single Arm KB Bent Over Rows 30 Single Unders | 15 Double Unders Strength Push Press: 55/10, 60/10, 65/10*2 Strict Press: 50/8*2...

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