MON01AUG2022

WOD Warm-up2 Sets100m Run12 Hanging Knee Tucks10e/leg Knee Over Toe Split Squat12 BB Sumo Stance Goodmornings StrengthBack Squat4 Working sets of 4 reps (heavier than last week) Tempo: 2sec descent, 1sec pause at bottom Conditioning4 Rounds for Time (15 Minute Time...

SAT30JUL2022

WOD Warm-upDynamic Warm-up/Stretches 2 Sets30 Double Under / 40 Single Jump8e/side Single Arm KB Swing6e/side KB Press into Windmill ConditioningIn Teams of 2, 6 Rounds for Time, partners alternating complete rounds:20 Double Under4 DB Devil’s Press (50/35)6 DB...

FRI29JUL2022

WOD Warm-up2 Sets15sec Rower Sprint/45sec Steady Row10 Alternating Push-up to Pike Toe Touch8e/leg KB Kickstand Pistol Squat10e/side KB Crossbody RDL (2) https://youtu.be/k3e6QZYuCYY(3) https://youtu.be/T2dZZPhY95k(4) https://youtu.be/MizOPwZdGGU Conditioning”...

THU28JUL2022

WOD Mobility (Athlete’s Choice):Focus on mobilizing/smashing T-Spine, Lats/Triceps, Psoas 2 Minute Bike (30sec AHAP, 1.5min casual)5 Blackburn Stretch12 Alternating Scorpion Twist Stretch10 Cat Cow10 Scap Pull-up Skill6-8 Minutes Practicing T2B Progression...

WED27JUL2022

WOD Warm-upLXB/Foam Roll: Glutes/Quad/Hips/T-Spine PVC Pipe Warm-up -> Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean + 1 Paused Hang Clean (2sec below knee) + 1 1/4 Front Squat *total of 3 full squats ConditioningEMOM x 12...