TUE23AUG2022

WOD Warm-upDynamic Stretch/Warm-up 2 Sets5 Cat Cow Stretch5 Inchworm5 Dive Bomber Push-up10e/side Side Plank Thread the Needle Strength4 Sets6 Close Grip Bench Press (21X1)20sec Max Rep Bar Dips or KB Push-upRest roughly 1-2 minutes before repeating sets. *Focus on...

MON22AUG202

WOD Warm-up2 Sets1 Minute Row (sprint last 10 seconds)8e/leg KB Kickstand Goblet Squat8e/arm KB Windmill Press15-30sec Hanging L-Sit Hanging L-Sit: https://youtu.be/WHi1bvZLwlw StrengthBack Squat (Speed Focus – 10X1)3 Reps EMOM x 8 Rounds Speed of the squat...

FRI19AUG2022

WOD Warm-upDynamic Warm-up/Stretch 2 Sets5e/side Forward Fold Rotations8e/side Curtsey Lunge10 BB Sumo Stance Goodmornings50m Sprint (80-90% effort) + 50m Walk Back StrengthEvery 2 Minutes x 5 Rounds6 Deadlifts (Tempo: 21X1 – not T&G) 2sec descent, 1sec...

THU18AUG2022

WOD Warm-upDynamic Stretch/Warm-up 2 Sets10 Forearm Plank to Dolphin Pose12e/side DB Side Plank Powell Raise10 Alternating Tripod w/ Overhead Reach (1) https://youtu.be/EL4WX_ulKrc SkillKipping Pull-up Progression (6-8 minutes):Beginner: Hollow Body + Superman...

WED17AUG2022

WOD Warm-upDynamic Warm-up Snatch Progression StrengthBuilding on snatch technique and cycling the bar through each movement.Ensure the weight isn’t to heavy to where your form suffers. Aim to cycle through movements with minimal pauses/rest in-between each...