BLOG & WODS
FRI04FEB2022
WOD Warm-up30/25 Calorie Row then 2 Sets…10 KB Windmill e/side10 KB Single Arm Z- Press e/side10e/leg Split Stance KB RDL (2)...
THU03FEB2022
WOD Warm-up10 Cat Cow Stretch10 Downward Dog into Cobra Stretch20' Bear Crawls20' Backward Bear Crawl15 Banded Pull-apart + 15 Supinated Pull-apart...
TUE02FEB2022
WOD Warm-UpBike 3 Minutes 2 Sets20 Alternating Elephant Walk Step (hips piked high and alternating paused hamstring stretches)10 KB Mid Stance...
TUE01FEB2022
WOD Warm-Up2 Sets8 Alt Shinbox Thoracic Rotation (4 per side)5 Inchworms10e/arm Side Plank DB Powell Raise (5-12#)10 Windmill (e/side) (3)...
MON31JAN2022
WOD Warm-up3 Sets500m Bike20' Bear Crawls5 Burpee Pull-ups20' Walking Prisoner Lunges StrengthBack Squat: 5 Sets to build up to a perfect 3RM Rest...
SAT29JAN2022
WOD Warm-up2 Sets200m Run40' Bear Crawls (20' forward/20' backwards)10 Alternating Push-up Pike Toe Touch3 Wall Walks or 5 Inchworms StrengthPush...
FRI28JAN2022
WOD Warm-up3 Sets10 Calorie Bike10 KB RDL (18-44#)40' Single Arm KB OH Carry (switch arms at 20')10 KB Goblet Squat Strength1 + 1/4 Back Squat:...
THU27JAN2022
WOD Warm-up24 Calorie Bike*every 6 Calories, perform 3 Burpee Broad Jumps (4 rounds) - try to make them more explosive per round Dynamic...