BLOG & WODS
FRI07OCT2022
WOD Warm-up2 Sets20sec e/leg Long Split Squat (pulsing)20sec Hanging Tuck Hang or Hanging L-Sit Hold6 Explosive Burpee to Vertical Jump...
WED05OCT2022
WOD Warm-up 2 sets12/9cal bike6e/side Half Kneeling KB Windmill8e/side Quadruped KB Pullthrough10 Dive Bomber Push-up...
TUE04OCT2022
WOD Warm-up2 sets:5 Hang Clean Pulls5 Hang Muscle Cleans5 Front Squats5 Hang Cleans5 Clean StrengthCleans3 sets:3 cleans (65%) 4 sets:3 cleans (70%)...
MON03OCT2022
WOD Warm-upDynamic/Band 2 Sets12 Alternating Push-up Pike Toe Touch5e/leg Single Leg Goodmorning12 Strict Knee Raises Strength5 sets for load -...
SAT30FRI2022
WOD Warm-upBox Stretches/Dynamic Warm-up 2 Sets12-15 DB Butterfly Raises (5-15#)10e/side Side Plank Powell Raise8 Aipa Row (weighted) Butterfly...
THU29SEP2022
WOD Warm-upDynamic/Stretches: Accumulate 1 Minute Dead Hang on rig10 Dolphin Stretch (forearm plank position)5 Blackburn Stretch10 Alternating...
WED28SEP2022
WOD Warm-up(6-10 Minutes) Foam Roll/LXB Smash Dynamic Warm-up 2 Sets100m Run20 Anterior Tibialis Raises15e/leg Single Leg Calf Raises20 Double Under...
MON26SEP2022
WOD Warm-upDynamic Stretches 2 Sets15/12 calorie Bike20 alternating tall plank knee to elbow10 no jump no clap burpee5e/side skater squats (3)...