MON06SEP2021

WOD Warm-up300m RunDynamic Warm-up1 Minute Dead HangAccumulate 10 Strict Pull-ups (banded if needed) Conditioning”Heroes of Kabul”This workout is dedicated to the 13 soldiers who were killed on August 26, 2021, in Kabul Airport, Afghanistan, while on a...

SAT28AUG2021

WOD MobilityBanded Upperbody Warm-upDynamic Warm-upPizza Game (optional) StrengthDB Bench Press: 4 Sets of 15 (building)Strict Chin-ups: 4 Sets of 10 (use bands if needed) ConditioningIn Teams of 2, AMRAP in 18 Minutes, One Partner Working at a Time:20/16 Calorie...

MON16AUG2021

WOD MobilityFoam Roll: T-Spine, Lats, Quads90/90 Hip StretchKneeling Stretch Primer20/16 Calorie Row 2 Sets30sec Side Plank (e/side)5 Hip Airplane (e/side)15sec 1/3 Skater Squat Hold (e/side) StrengthBack Squat: Build up to 65%, then for perform 5 reps every 90...

SAT07AUG2021

WOD MobilityLXB Hamstring SmashBox Ragdoll StretchPigeon StretchChild’s Pose Dynamic Warm-up/Game of Choice ConditioningIn Teams of Two, For Time (one partner working at a time):50/40 Calorie Row20 Burpee Box Jump Over (24/20)30 Push Press (75/55) | 30 HSPU40...

MON01FEB2021

WOD Mobility LXB Smash (Hips, Glutes, Adductor) Pigeon Stretch Squat Lunge Stretch Primer 5e/leg Hip Airplanes 10e/side Side Plank Thread the Needle 5e/leg Skater Squats 3 Paused Back Squats (5s at bottom) Strength Back Squat: 70/3, 75/3, 80/3, 85/3, 90/2, 95/1...

SAT26DEC2020

WOD Mobility Banded Stretch (Upper/Lower) Primer 10 Alt Scorpion Twists 10e/side Side Plank Thread the Needle 10 Strict BB Press 10cal Row Conditioning In Teams of Two, One Person Working at a Time, 4 Rounds For Time: 30 Cal Row 30 Push Press (95/65) 200M Farmers...