TUE14DEC2021

WOD MobilityLXB Smash: Hamstring, Glutes, TricepsBox Ragdoll StretchBox Pigeon StretchBox Child’s PoseDynamic Warm-up Strength4 Sets:3 Paused Bench Press @ 75% (1sec above chest)10 e/arm Single Arm DB Rows15 Supinated Banded Pull-aparts ConditioningAMRAP in 16...

MON13DEC2021

WOD MobilityFoam Roll: T-Spine, Lats, Hips/Glutes/QuadRow 2 MinutesDynamic Warm-up Primer5 Tempo Chin-ups (32X2)*6e/leg Skater Squats w/ Pause @ bottom6e/leg Hip Airplanes *3sec descent, 2sec pause, up fast, 2sec pause StrengthBack Squat: 60/6, 70/4, 76/2, 80/1, 83/1,...

SAT11DEC2021

WOD MobilityFoam Roll/LXB Smash: Athletes Choice (8 Minutes)Run 400mDynamic Stretches ConditioningIn Teams of 2, AMRAP in 20 Minutes:(A) 2 Rounds of:5 Deadlift (135/85) | (155/105)3 Power Cleans1 Jerk (B) 20/15 Calorie Bike 200m Partner KB Farmer’s Carry (70/53)...

FRI10DEC2021

WOD MobilityBB Smash: Traps, TricepsDynamic Warm-upPVC Pipe Warm-up Primer20 Calorie Row10 Scap Pull-ups10 Hollow Arch Swings10 Paused BB Thrusters (Pause in FS and OH Press) ConditioningFor Time (25 Minute Cap):1k Row50 BB Thrusters (45/35)30 Pull-ups750m Row25 BB...

THU09DEC2021

WOD Warm-upBanded Stretches (Upper/Lower)Banded Warm-up (Passthroughs, pull-aparts, etc)Dynamic Stretch Skill Work10 Minute to work on Headstand Hold/Leg Lifts or Rope Climb technique. StrengthBench Press: 4 Sets of 6 Then (after all sets of BP), 3 Sets of:15 DB...