BLOG & WODS
THU09JUN2022
WOD Warm-upMobility (hold each position for 30s - 1 minute:Child's PoseArmbar StretchShoulder Extension BridgeT-Spine Can Opener* 2 Sets6 Double...
WED08JUN2022
WOD Warm-upDynamic Warm-up + PVC Pipe Warm-up 2 Sets5 Hang High Pull5 Hang Muscle Clean5 Front Squat5 Tall Clean StrengthEMOM x 10 Minutes (building...
TUE07JUN2022
WOD Warm-upDynamic Warm-up/Stretches 2 Sets8 Blackburns15 Banded Supinated Pull-aparts8e/side Half Kneeling KB Windmill8e/side Plank to Walk-ups (3)...
MON06JUN2022
WOD Warm-up200m Run then 2 Sets:20sec Hanging Knee Tuck8e/leg Goblet Kickstand Pistol Squat12 Alt Narrow Stance KB RDL 200m Run Goblet Kickstand...
SAT04JUN2022
WOD Warm-upBanded Stretches (Upper/Lower) 2 Sets8 Cat Cow Stretch10 Alternating Downward Dog + Spiderman w/ Twist10 Alt Tripod w/ Reach10e/side Side...
FRI03JUN2022
WOD Warm-Up2 Sets12/10 Calorie Bike20' Spiderman w/ Twist12 Alt Cossack Squats (rig assisted)10 Scap Pull-ups20' Burpee Broad Jump StrengthFront...
THU02JUN2022
WOD Warm-upLXB Smash: T-Spine/Traps/Pecs/Delt Dynamic Stretch/Warm-up Strength3-4 Sets1.1.1.1* - Weighted Chin-up (11X1)12e/arm DB Elbowing Row20sec...
WED01JUN2022
WOD Warm-upDynamic Warm-up + PVC Pipe Warm-up 2 Sets5 Hang Clean High Pull5 Hang Muscle Clean5 Front Squat5 Tall Clean StrengthEMOM x 10 Minutes...