BLOG & WODS
MON07MAR2022
WOD Warm-upDynamic Warm-up/Stretches Barbell Clean Warm-up StrengthEMOM for 10 Minutes - building up as able each minute1 Muscle Clean + 1 Power...
SAT05MAR2022
WOD Warm-up400m Run 2 Sets10e/arm Single Arm Ring Rows3 Paused Chin-ups10e/leg Patrick Steps10e/leg Kickstand Goblet Squats (pause 1sec at bottom)...
FRI04MAR2022
WOD Mobility**Optional stretches to do outside, or prior to, class** LXB (upper glute) Smash, Psoas Smash, Couch Stretch5 e/side Alt Shinbox...
THU03MAR2022
WOD Warm-up30/25 Calorie Bike 2 Sets10 Scap Pull-ups10 Dive Bomber Push-ups6e/arm DB Cuban Press10e/arm Half Kneeling Bottoms up Press Cuban Press:...
WED02MAR2022
WOD Warm-up2 Sets20/15 Calorie Row20' Long Step Walking Lunge12 Alt Tripod w/ Reach10 Banded Pass Through + 15 Banded Supinated Pullapart20' Long...
TUE01MAR2022
WOD MobilityLXB Smash: Pecs/TrapsLat/Tricep Stretch Warm-Up2 Sets6 Cat Cow Stretch10 Alt Push-up to Pike Toe Touch20' Quadruped Bear Crawl + 20'...
MON28FEB2022
WOD Warm-up3 Minute on Bike 2 Sets6 Full Squat Burpees6 KB Windmill e/side10 Strict Knees Raises40' Walking Knee Over Toe Lunges (1)...
SAT26FEB2022
WOD Warm-up2 Sets15/12 Calorie Row10 Alt Tripod w/ OH Reach40' Knee Over Toe Lunges10 e/side Side Plank Reach Through Side Plank Reach Through:...