BLOG & WODS
THU15AUG2019
WOD Mobility 2 min Seated Hamstring Stretch 2 min Seated Stradle Hold 1 min e/side Pigeon Stretch Primer 3 sets: 10 Calf Raises 10 Slow Hollow/Arch...
WED14SEP2019
WOD Primer 2 Sets: 7 Down Dog to Cobra tranisitions w/ pause 7 e/leg Single Leg Box Squats 2 Wall Walks w/ 10 sec Pause Conditioning A) "Grace" For...
TUE13AUG2019
WOD Primer 2 sets: 8 Seated Banded Hamstring Curl https://youtu.be/B0kABjeJ_TY 8 ea Cat / Cow 8 ea Single Leg Toe Touch to floor (slow &...
MON12AUG2019
WOD Primer 2 Rounds: 5 e/side Side Plank w/ Leg Raise 5 slow/controlled Lu Raises https://youtu.be/mt3DP1n8gXE 5 e/side Bird Dog (knees elevated for...
SAT10AUG2019
WOD Primer 2 Rounds 10 Victory Raises 6-10 DB Alt Curls w/ 90 Degree Hold https://bit.ly/2YNEoJG 10 Alt Reverse Lunges Strength Bench Press 5 sets...
FRI09AUG2019
WOD Primer 2 Rounds 10 Banded Y-Presses 6-8ea/side SL KB DL (No Support) Strength 4 sets of: 10 Wide Grip Supine BB Rows 10 Miracle Grows 20-30sec...
THU08AUG2019
WOD Mobility LX Hamstring Smash Lat Foam Roll Primer 6 KB Jump Squats https://youtu.be/sydLW0CPWcQ 15sec ea/side Single-Arm Planks...
WED07AUG2019
WOD Primer 2 Rounds 10 Hollow/Arch Swings 10ea/dir Banded Monster Walks 5ea/side KB Clean and Press Strength Back Squat: 50/8, 60/6, 70/4x2sets...