BLOG & WODS

WOD Warm-up3-5 Minutes Cardio of Choice 2 Sets20' Forward Quadruped Bear Crawl + 20' Backward Quadruped Bear Crawl5 Single Arm KB Turkish Sit-up (R)...

WOD Warm-upCardio of Choice (3 Minutes)Dynamic Warm-up 2 Sets10e/leg Patrick Steps (knee over toe)20' Prisoner Lunges (knee over toe)6e/side Box...

WOD Warm-up2 Sets15/12 Calorie Row10 Cat Cow Stretch10 Alt Push-up into Pike To Touch20' Spiderman w/ Twist8e/arm Single Arm Ring Row Strength1+1/4...

WOD Warm-up30/25 Calorie BikeDynamic Warm-up/StretchesClean Progression StrengthClean Complex: 6-8 Sets (building as able)2 Hang Muscle Clean (above...

WOD Warm-up2 Sets15/12 Calorie Row10 Cat Cow Stretch20' Spiderman w/ Twist10 Hollow Arch Swings20' Walking Prisoner Lunges StrengthBack Squat4 Sets...

WOD Warm-up2 Sets20' Forward Quadruped Crawl + 20' Backwards Quadruped Crawl10 Sprawls (AFAP, fully extending hips at top)20' Goodmorning Broad...

WOD Warm-Up2 Sets5e/side Shinbox Thoracic Rotation (2-3sec holds)30sec e/side Single Leg Glute Bridge Hold12e/side Patrick Steps200m Run (1)...

WOD Warm-up2 Sets10 Alt Tripod w/ Reach10 Blackburns15 Banded Supinated Pull-aparts10 e/arm Single Arm DB Cuban Press (2)...