BLOG & WODS
SAT26MAR2022
WOD Warm-up400m Run 2 Sets5e/side Shinbox Hip Extension5e/side Elephant Walk Step10 Burpees (no jump, no clap)15sec Max Effort Row (1)...
FRI25MAR2022
WOD Warm-up3 Sets12 Strict Knee Raise10e/leg Single Leg DB DL5e/side Single Arm DB Hang Clean into Thruster20' Burpee Broad Jump then, Snatch...
THU24MAR2022
WOD Warm-upBanded Upperbody Stretch 2 Sets10sec Deadhang + 10 Scap Pull-ups10e/arm Side Plank Powell Raises6 Dive Bomber Push-up Strength4 Sets4...
WED23MAR2022
WOD Warm-up3 Sets12 Anterior Tib Raises12e/leg Single Leg Calf Raises (rig assisted)12 Alt Goblet Cossack Squats (stay low if possible)6 Full Squat...
TUE22MAR2022
WOD Warm-up3 Sets3 Inchworm into Toe Touch16 Alternating KB Gorilla Rows40' Mix KB Rack OH Carry (switch arms @ 20')5 KB Windmill e/side (1)...
MON21MAR2022
WOD Warm-up400m Run Dynamic Warm-up/Stretches Clean Prep/Warm-up StrengthHang Power Clean + Power CleanEMOM x 10 MinutesBuilding up in weight as...
SAT19MAR2022
WOD Warm-up2 Sets200m Run5 Blackburns5 Dive Bomber Push-ups5 Full Squat Burpees Blackburn: https://www.youtube.com/watch?v=0x6pKQDUH5oFull Squat...
FRI18MAR2022
WOD Warm-up30/25 Calorie Row 2 Sets10 Alt Shinbox Thoracic Rotation8e/leg Single Leg DB Deadlift (rig assisted)5 Single Arm DB Snatch + 5 DB...