BLOG & WODS
MON03SEP2019
WOD Primer 2 sets: 20 sec behind neck front rack stretch 15 Prone Shoulder Ext Rotation Activators https://youtu.be/48Z2Q_qp0zI 5 e/side Tempo...
MON02SEP2019
WOD Primer 2 Rounds: 8-8-8 I-Y-T 8 Box Jumps to Power Position 8 step Duck Walk with Double Bounce Strength Clean: Build to a heavy Single...
SAT31AUG2019
WOD Primer 2 Sets 15 Banded Facepulls 5ea/side Single Arm DB PP (3s negative) 20s Dbl KB Goblet Squat Hold (bottom pos) Strength Shoulder Press: 1RM...
FRI30AUG2019
WOD Primer 3 Sets 10ea/side HK (Half-Kneeling) Pallof Press 10ea/side HK Bottoms-Up KB Press https://bit.ly/2XaldgZ 10 Alt Dball Cleans Conditioning...
THUR29AUG2019
WOD Mobility Hip/Glute Roll* LX Hamstring Smash Forearm Smash *Focus on upper glute and TFL muscle (https://bit.ly/2HKQNIP) Primer 3 Rounds 5ea/side...
WED28AUG2019
WOD Primer 3 Sets 20s Banded Glute Bridges Hold 6 Heavy KB Jump Squats 10 DB Pullovers https://bit.ly/2ZjyC7R Conditioning AMRAP in 24 Minutes: 8...
TUE27AUG2019
WOD Primer 2 Sets 15 Supinated Banded Pull-Aparts 5ea/side Half Turkish Get-Ups 10ea/side Thread the Needle Strength Strict Weighted Pullup: Find...
MON26SEP2019
WOD Primer 2 Sets: 10 Barbell goodmornings 10 Lateral Step Ups 10 Jumping lunges Strength Deadlift: Find 1RM 40/3, 55/2, 70/2, 85/1, 95/1, MAX/1...