BLOG & WODS
THU15SEPT2022
WOD General Warm-up, then Kipping Pull-up Practice/Progression (up to 10 minutes) Strength3 Sets10-12 BB Pendlay Row (2sec descent)20-30sec Abwheel...
WED14SEP2022
WOD Warm-up PVC/Dynamic 2 Sets100m jog10 hollow arch swings8 bb front rack squats5 bb strict press Snatch Progression StrengthEMOM x 10 Minutes1...
TUE13SEP2022
WOD Warm-UpStretches/Dynamic 2 Sets100m run10 box step-ups15 supinated pull-aparts Strength4 Sets4 Close Grip Bench Press (21X1)12 Alternating DB...
MON12SEP2022
WOD Warm-UpDynamic/Stretches 2 Sets30 jump rope20 sec plank hold10 weighted squats10 weighted sit-ups Strength Back Squat (Speed Focus)2 Reps Every...
SAT10SEP2022
WOD Warm-upPVC/Dynamic 2 Sets5 Double Push-up Burpees8 e/side KB Windmill Press8 e/leg Knee over Toe Split Squats MetconTeams of 2, for Time:50...
FRI09SEP2022
WOD Warm-upStretches/Dynamic 2 Sets10 BB Goodmorning8e/side BB Front Rack Reverse Lunge5 Overhead Presses10 BB Squats StrengthEvery 3 mins x 4 Sets4...
THU08SEP2022
WOD Warm-UpFoam Roll/LXB Athlete's ChoiceStretches/Dynamic 2 Sets10 KB Pull-throughs6 e/side KB Windmill Press10 Scap Pull-ups100m Jog SkillKipping...
WED07SEP2022
WOD Warm-UpBands Upper/Lower 2 Sets15/12 cal Row5 Dive Bomber Push-ups20 Shoulder Taps10 Jumping Squats Snatch Warmup/Progression Strength 50/3,...