WED19JAN2022

WOD Warm-up3 Minutes on Row then 2 sets…10 e/leg Single Leg Glute Bridge w/ Pause (1sec @ top)15sec e/leg Goblet Split Stance Hold10 e/leg Single Leg Pike Lift w/ Pause (1sec @ top) (1) https://www.youtube.com/watch?v=tiZWu8faIkM(2)...

MON17JAN2022

WOD Warm-up2 Sets50 Single Under Jump Rope5 Skater Squat w/ 3sec Descent (e/leg)3 Paused Hollow & Arch Holds (1sec hold ea position)6 Kipping T2B or Knee to Chest StrengthPaused Power Clean + Hang Clean + Clean2sec pause below knee8 Sets – building up each...

SAT15JAN2022

WOD Warm-up3 Sets10 Dive Bomber Push-ups6 Aipa Rows10sec Chin-up Holds @ top StrengthPush Press: 5 Sets of 4, building up each set as ableTempo: 30X1 Conditioning8 Rounds for Time, Alternating Movements, One Partner Working at a Time:10 BB Hang Power Snatch (75/55)8...

FRI14JAN2022

WOD Warm-upRow 3 Minutes 2 Sets10 Alternating Shinbox Goodmorning (5e/side)10 Alt Tripod w/ OH Reach6e/leg Box Blast Off20 Anterior Tibialis Raise (1) https://www.youtube.com/watch?v=eh3aSS3jPX4(4) https://www.youtube.com/watch?v=OPEuhclsTUQ StrengthFront Squat: 5...

THU13JAN2022

WOD Warm-up2 Sets10 Alt Push-up into Pike Toe Touch10 (e/side) Bottoms-up KB Press8 Ring Row Face Pulls (2021) (1) https://www.youtube.com/watch?v=k3e6QZYuCYY(3) https://www.youtube.com/watch?v=yQQJCh4Hs1s StrengthTempo Bench Press: 5 Sets of 6, building(Tempo: 30X1...

TUE11JAN2022

WOD Warm-up 3 Minute BikeDynamic Stretch/Warm-up 2 Sets:6e/side Hip Airplane6e/leg Skater Squats10 BB Aipa Rows Aipa Row: https://youtu.be/DHIWTQ4KIBE?t=11 Strength1 + 1/4 Back Squat: 5 Sets of 5, building as able Squat all the way down into a full squat, come up 1/4...