BLOG & WODS
TUE19JUL2022
WOD Warm-upDynamic Stretches 2 Sets10 Dive Bomber Push-up10e/side Side Plank Thread the Needle6e/side KB Half Turkish Get-up (bridged) StrengthEMOM...
MON18JUL2022
WOD Warm-up2 Sets50 Single Unders | 30 DU10e/leg BB Rack Knee Over Toe Split Squat (paused)10 BB Sumo Stance Goodmorning Strength1 + 1/4 Back Squat4...
SAT16JUL2022
WOD Warm-upBanded Stretches + Dynamic Warm-up 2 Sets20 Supinated Banded Pull-aparts12e/side DB Side Plank Powell Raise6 Double Push-up Burpee12/10...
FRI15JUL2022
WOD Warm-upMobility: Ragdoll, Hamstring, Adductor, Child's Pose Box Stretch 2 Sets20sec Copenhagen Plank e/side6e/leg Box Blast Off12 Alt KB...
THU14JUL2022
WOD Warm-up6 Minutes Foam Roll/LXB Smash - Athlete's Choice Tabata (20s work/10sec rest) x 2 Rounds (4 Minutes)(1) Hollow Rock or Hold(2) Superman...
WED13JUL2022
WOD Warm-upPVC Pipe Warm-up Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Sets1.1 Pause Power Clean (2sec below knee each rep)2 reps 1...
TUE12JUL2022
WOD Warm-up2 Sets100 Jump Rope or 40 Double Under20 Alternating Quadruped Shoulder Tap15 DB or Plate Lu Raises (2.5-15#)15 Bent Over Reverse Flies...
MON11JUL2022
WOD Warm-up2 Sets10/8 Calorie Bike5e/side Shinbox Goodmorning6e/side Half Kneeling KB Windmill6e/leg Goblet Kickstand Pistol Squat (2sec pause @...