BLOG & WODS
TUE05APR2022
WOD Warm-up2 Sets5 Blackburns20' Spiderman w/ Twist10e/side Quadruped Alt Shoulder Taps20' Quadruped Bear Crawls3 Chin-up (paused at bottom for...
MON04APR2022
WOD Warm-up2 Sets15/12 Calorie Bike5e/side Shinbox Thoracic Rotation10e/leg Poor Man's Leg Curl10 Full Squat Burpees Shinbox Rotation:...
SAT02APR2022
WOD Warm-up2 Sets5 Blackburns10 Alt Push-up Pike Toe Touch15 Anterior Tibialis Raise15sec Max Rower Sprint Blackburn:...
FRI01APR2022
WOD Warm-up2 Sets200m Run20' Spiderman w/ Twist20' Long Step Lunge10 Alt Weighted Cossack Squats20sec Side Plank w/ Leg Lift Hold StrengthBack...
THU31MAR2022
WOD Warm-up/Conditioning2 Sets400m Run20' Bear Crawl (start at rig)10 Alt Tripod w/ Overhead Reach20' Backwards Bear Crawl12 Alt Skater Squats12...
WED30MAR2022
WOD Warm-upDynamic Stretch/Warm-up Power Clean BB Progression StrengthPower Clean BenchmarkEMOM for 15 Minutes - building up each round/minute as...
TUE29MAR2022
WOD Warm-up2 Sets10 Scap Push-ups8 Push-up into Alt Pike Toe Touch15 Banded Facepulls15sec Chin-up Hold @ top Push-up into Toe Touch:...
MON28MAR2022
WOD Warm-up2 Sets5 Inchworms10 Sumo Stance DL (flat back)8e/leg Kickstand Goblet Squat6e/arm KB Press into Windmill Kickstand Goblet Squat:...