BLOG & WODS
WED26OCT2022
WOD Warm-upUpperbody Banded Stretch + Banded Dynamic Warm-up 2 Sets5 BB Goodmorning into Squats5 Behind the Neck Push Press5 Hang Muscle Snatch5...
TUE25OCT2022
WOD Warm-up2 Sets15/12 Calorie Row12-15 Supinated Banded Pull-apart10 Banded Prone Passthrough3 Tempo Chin-up (3sec descent) Strength4 Sets4 Push...
MON24OCT2022
WOD Warm-up2 Sets:6 Hollow Arch Kips + 6 Knee 2 Elbow | 6 Kipping Hip to Bar10 Sumo BB Goodmorning12-15 Box Poor Man Leg Curl6e/leg Box Blast Off...
SAT22OCT2022
WOD Buy-in: 800m Partner Run then complete 4 rounds:80-60-40-20Russian KBS (70/53)10-20-30-40Burpee T2B*200m Partner DBall Carry after every round...
FRI21OCT2022
WOD Warm-upBox Mobility/Stretches into Dynamic Warm-up 2 Sets6e/side Goblet Cossack Squats (stay low in transitions)10e/side Single Arm KBS5 Tall...
THU20OCT2022
WOD MobilityLXB Smash: Pecs, Lats, Traps, Rotator Cuff Dynamic Warm-up, into 2 sets of:40sec Row (easy) + 20sec Row (sprint)5 Blackburn Stretch10 DB...
WED19OCT2022
WOD Warm-up2 Sets20/16 Calorie Bike6e/side Shinbox Goodmornings (paused)8e/side Half Kneeling KB Windmills6e/side Single Leg Prisoner Goodmorning...
TUE18OCT2022
WOD Warm-upBanded Upperbody Stretch + Dynamic Warm-up 2 sets:5 Dolphin Stretch12 Alt Tripod w/ Overhead Reach10e/side DB Side Plank Powell Raises...