BLOG & WODS
FRI06JAN2022
WOD Warm-upLXB Smash: Shoulder/Pecs/Traps Dynamic Warm-up + Barbell Warm-up Clean Progression StrengthClean Complex - 5 Sets:2 Hang Power Clean2...
THU05JAN2023
WOD Warm-upMobility - 5 Minutes Foam Roller Leg/Hips/T-Spine Dynamic Warm-up 2 Sets12e/side Side Plank Thread the Needle12 Plate Full...
WED04JAN2022
WOD Warm-up2 Sets12/10 Calorie Bike8 KB Pendlay Rows8 Double KB Deadlift (moderate weight)40' Double KB OH Carry + 40' Dbl KB Front Rack Carry...
TUE03JAN2022
WOD Warm-upDynamic Stretch/Warm-up 2 Sets20s/20s/20s Row (light/moderate/hard)10 Forearm Plank to Dolphin Pose10 Alternating Tripod OH...
MON02JAN2023
WOD Warm-upDynamic Warm-up 2 Sets8 Sumo BB Goodmorning8 Back Rack BB Jump Squat8 Hang Muscle Snatch10/8 Calorie Row Snatch Progression Warm-up...
SAT31DEC2022
WOD Warm-upDynamic Warm-up 3 Sets400m/200m/100m Run (gradually increase speed each round)12e/side Single Arm KB Bent Over Row (18-44#)8e/side Plank...
FRI30DEC2022
WOD Warm-upDynamic Stretches 2 Sets6 Single Arm KBS6 Single Arm Push Press6 Single Arm Front Rack Squat (e/side)15-20sec Hanging Knee Tuck Hold15sec...
THU29DEC2022
WOD Warm-up2 Sets20s/20s/20s Bike (easy, moderate, hard)5 Scap Push-up into Downward Dog5 Double Push-up Burpee20 Supinated Banded Pull-apart...