BLOG & WODS
SAT06NOV2021
WOD MobilityFoam Roll or Dodge Ball (6 Minutes)Dynamic Warm-upBanded Activation Warm-up Strength4 Sets15 DB Bench Press15 DB Reverse Flies15 Banded...
FRI05NOV2021
WOD MobilityFoam/LXB Roll (6 Minutes): Athlete's ChoiceRun 200mDynamic Warm-up StrengthBack Squat: 50/6, 60/4, 70/3, 75/3, 80/2*3 ConditioningBella...
THU04NOV2021
WOD SkillDynamic Warm-up 10 Minutes to work on technique for Tripod Headstands/Leg Lifts | If proficient with HS, accumulate 20 Leg Lifts Strength4...
WED03NOV2021
WOD MobilityBanded Stretches (Upper/Lower)Couch StretchDynamic Warm-up Primer2 Sets20sec Copenhagen Planks (e/side)10e/side KB Crossbody RDL15/12...
TUE02NOV2021
WOD MobilityLXB Smash: Pecs, Delts, Traps, Rotator CuffWall AngelsDynamic Warm-up Primer2 Sets8e/arm HK Single Arm Bottoms Up Press8e/arm KB...
MON01NOV2021
WOD MobilityFoam Roll: T-Spine, Lats, Hip Flexor/GlutesPigeon StretchFrog StretchChild's PoseDynamic Warm-up Primer2 Sets100m Run3 Chin-up + 10sec...
SAT30OCT2021
WOD MobilityPVC Pipe Game (Optional)PVC Pipe Warm-upDynamic StretchesRun 200m StrengthPaused Front Squat: 40/5, 50/4, 60/3, 65/3*2Tempo: 22X1 (2sec...
FRI29OCT2021
WOD MobilityLXB Smash: T-Spine/Traps (on floor), Glutes/Hips2 Minute RowDynamic Warm-up Primer2 Sets12 KB Plank Pullthrough (6 per side)10 e/side KB...