WED13OCT2021

WOD MobilityBanded Stretch (Upper/Lower)Dynamic Warm-up StrengthClean Complex ( High Hang Clean + Hang Clean + Front Squat) Perform 2 reps of the complex every 90 seconds, for a total of 8 Rounds (12 Minutes).Add weight each round as able, focusing on technique. (High...

TUE12OCT2021

WOD MobilityLXB Smash: Traps, Pecs, Delt, Rotator CuffChild’s Pose StretchCat Cow StretchArmbar StretchDynamic Warm-up Primer2 Sets10 Banded Passthrough + 10 Supinated Pull-aparts10 Scap Pull-ups20 Double Unders | High Single Jumps StrengthEMOM 10 (5 Rounds):(1)...

MON11OCT2021

WOD MobilityFoam Roll: T-Spine, Lats, Hips/QuadPigeon StretchFrog StretchKneeling Stretch Primer2 Sets15cal Row10e/side KB Windmill10e/side KB Crossbody RDL (3) https://www.youtube.com/watch?v=MizOPwZdGGU StrengthBack Squat: 40/8, 50/6, 60/4, 70/3*4 Conditioning12...

SAT09OCT2021

WOD MobilityDynamic Warm-upGame: Dodgeball Strength4 Sets10 DB Floor Press (w/ Pause at bottom)10e/arm Single Arm DB Row12-15 BB Curls ConditioningIn Teams of 2, one partner working at a time, AMRAP 16 Minutes:40/35 Calorie Row30 Hang Power Cleans (95/65) | (115/85)20...

FRI08OCT2021

WOD MobilityLXB/Foam Roll: Glutes/Hip FlexorKneeling StretchDynamic Warm-up Primer2 Sets100m Jog3 Strict Chin-up + 10sec Hold @ top5 DBall Slams (20-40#) + 5 Medball Goodmorning StrengthDeadlift: 20 Minutes to build up to a heavy, but PERFECT, 1RM. No injuries...