BLOG & WODS
SAT06AUG2022
WOD Strength3 Sets2.2.2.2 Close Grip Bench Press (3sec descent)*6-8 BB Pendlay Rows (heavy) *drop sets - 2 reps + 2 reps + 2 reps + 2 reps...
FRI05AUG2022
WOD Warm-up2 Sets10e/leg Single Leg KB DL (rig assisted)6 KB Press into Windmill (e/arm)15sec Chin-up Hold (top position)40' Burpee Broad Jump...
THU04AUG2022
WOD MobilityLXB/Foam Roll: Lats, Rotator Cuff, Tricep, T-spine/Traps Skill(6-8 Minutes) Practice any variation of the T2B progressions we've been...
WED03AUG2022
WOD Warm-upBanded Stretches Clean Warm-up/Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean Lift Off + 1 Clean (full...
TUE02AUG2022
WOD Warm-up2 Sets12e/side Side Plank Thread the Needle16 Alternating Quadruped KB Pull Through10 e/side Half Kneeling KB Waiter's Press (2)...
MON01AUG2022
WOD Warm-up2 Sets100m Run12 Hanging Knee Tucks10e/leg Knee Over Toe Split Squat12 BB Sumo Stance Goodmornings StrengthBack Squat4 Working sets of 4...
SAT30JUL2022
WOD Warm-upDynamic Warm-up/Stretches 2 Sets30 Double Under / 40 Single Jump8e/side Single Arm KB Swing6e/side KB Press into Windmill ConditioningIn...
FRI29JUL2022
WOD Warm-up2 Sets15sec Rower Sprint/45sec Steady Row10 Alternating Push-up to Pike Toe Touch8e/leg KB Kickstand Pistol Squat10e/side KB Crossbody...