BLOG & WODS
TUE06SEP2022
WOD Warm-Up10 e/leg KB RDL8 Goblet Squats15sec Chin-Up Hold20 Double Unders or 40 Singles StrengthBack Squat (Speed Focus)2 Reps Every 40sec x 12...
MON04SEP2022
WOD WarmupDynamic/Box Stretches 2 Sets15/12 Cal Bike10 Cat Cows8 e/side Skater Squats20sec dead hang rig then 10 scap pull-ups Conditioning With a...
SAT03SEP2022
WOD MetConPartner Wod - Teams of 2 - For Time 1000m row (split)50 Sit- ups (each, at the same time)40 Synchro Air Squats30 Hand Release Push-ups...
FRI02SEP2022
WOD Warmup 2 Sets12/10 Calorie Bike16 Alternating Crush Grip Rotational RDL8e/side Single Arm DB FR Squat20 Alternating Seated Pike Leg Lift Over...
THU01SEP2022
WOD Warmup Dynamic Stretch/Warm-up Tabata (20sec Work/10sec Rest) - 3 Rounds:(1) Banded Face Pulls(2) Extended Plank Hold(3) Superman Extensions...
TUE30AUG2022
WOD Warm-up2 Sets40 Double Under or 60 Jump Rope12 Push-up Pike Toe Touch12 Alternating Tripod w/ Overhead Reach12 DB Side Plank Powell Raise...
MON29AUG2022
WOD Warm-up2 Sets15/12 Calorie Row20sec Pulsing Split Stance Hold (e/side)8 Full Squat Burpee12 Hanging Strict Knee Raises (2)...
SAT27AUG2022
WOD Conditioning3 Rounds for Time, In Teams of 2, One Partner Working at a Time:600m Partner Run40 Wallball (20/14)20 Pull-up | C2B10 Power Clean...