BLOG & WODS
THU08JUL2021
WOD Primer Dynamic Warm-Up 2 Sets 10/8cal Bike 10 e/arm KB Windmills 20sec e/arm Single Arm Planks (Prone) Conditioning EMOM for 20 Minutes (5...
WED07JUL2021
WOD Mobility/Primer PVC Pipe Warm-up Clean Warm-up/Progression Strength Power Clean: Find a heavy, but perfect, 1RM Clean: Find a heavy, but...
TUE06JUL2021
WOD Mobility LXB: Pecs, Front/Side Delt, Traps Armbar Stretch Pigeon Stretch Spiderman w/ Twist Primer 2 Sets 20 Alt Quadruped Shoulder Taps 8 Dive...
MON05JUL2021
WOD Mobility Foam Roll: Glutes, Hip Flexor, Quads, Adductor Dynamic Warm-Up Primer 2 Sets 12/10cal Bike 10 DBall Jump Squats (bearhug) 20sec Side...
SAT03JUL2021
WOD Happy Independence Day! Primer Dynamic Warm-Up Game (optional): Dodgeball Conditioning For Time, in Teams of Two, one partner working at a time:...
FRI02JUL2021
WOD Mobility Foam Roll: T-Spine, Lats, Hip Flexor, Quads/Adductor Alt 90/90 Stretch Scorpion Twists Tripod w/ OH Reach Primer 15/12cal Row 2 Sets...
THU01JUL2021
WOD Mobility 3-5 min of LXB T-Spine/Traps (on the floor) 3-5 min of Hip Flexor 3-5 min of Psoas Smash (2)...
WED30JUN2021
WOD Mobility LXB Smash: Traps, Pecs, Front Delt, Rotator Cuffs Dynamic Warm-Up Primer 2 Sets 12cal Row 20sec Copenhagen Planks 10 Poor Man's Leg...