BLOG & WODS
THU30JUN2022
WOD Warm-upLXB Smash: Traps/Pecs/Delts/T-Spine 2 Sets5 Blackburn Stretch12 Alt Scorpion Twists10 Dive Bomber Push-ups12 Alt Tripod w/ Overhead Reach...
WED29JUN2022
WOD Warm-upPVC Pipe Warm-up 2 Sets5 Sumo Stance Goodmorning5 Hang Muscle Clean + Strict Press5 Front Squat5 Tall Clean StrengthEvery 90 seconds x 8...
TUE28JUN2022
WOD Warm-upDynamic Warm-up/Stretch 2 Sets6 Cat Cow Stretch16 Quadruped KB Pull-through (8 per side)5 KB Windmill + 40' Single Arm KB Overhead Carry...
SUN27JUN2022
WOD Warm-upDynamic Warm-up/Stretch 2 Sets12 Weighted Hanging Knee Tuck15sec e/side Single Arm Prone Plank (face down)15sec e/side Split Stance...
SAT25JUN2022
WOD Eva Strong Eva Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an...
FRI24JUN2022
WOD Warm-up3 Sets for Intensity (get HR up)10/8 Calorie Bike20' Long Step Lunges15 Banded Pull-aparts10 Banded OHS20sec Hanging Tuck Hold Banded...
THU23JUN2022
WOD Warm-UpGeneral Dynamic Warm-up/Stretch Strength3-4 Sets1.1.1.1 Mixed Grip Weighted Pull-up (full ROM each rep)*6-8 Dips (21X1) or Negative Dips...
TUE07JUN2022
WOD Warm-upBanded Upperbody Stretch Dynamic Warm-up/Stretch 2 Sets15sec Chin-up Hold5 Burpee T2B20' Bear Crawl15sec Rower Sprint StrengthWarm-up,...