THU20JAN2022

WOD Warm-up2 Sets12 Side Plank w/ Rotation (ea/side)10 Alt Push-up into Pike Toe Touch10 Ring Row Facepulls (2021)*6 BB Aipa Rows (2) https://www.youtube.com/watch?v=k3e6QZYuCYY*(2sec descent, 0sec bottom, 2sec ascent, 1sec pause at top) StrengthBench Press: 5 Sets of...

TUE18JAN2022

WOD Warm-up2 Sets40′ Quadruped Bear Crawls5 Dive Bomber Push-ups5 Blackburns (slow and controlled)10 Alt Squat Thoracic Rotation15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side) Blackburns: https://youtu.be/0x6pKQDUH5oSquat Thoracic Rotation:...

MON20DEC2021

WOD MobilityFoam Roll: T-Spine, Quads/Hips, GlutesPigeon StretchFrog Stretch90/90 Hip StretchDynamic Warm-up StrengthBack Squat: 60/6, 70/4, 75/2, 80/1, 85/1, 80/1*2 ConditioningAMRAP in 12 Minutes:15 Wallball (20/14)12 T2B | 5 Bar MU15/12 Calorie...

WED15DEC2021

WOD MobilityBanded Stretches (Upper/Lower)20/15 Calorie BikeDynamic Warm-up Primer2 Sets20 Alt Quadruped KB Pull-through10e/side KB Cross RDL10e/side KB Single Arm Thrusters StrengthPush Press: 40/10, 50/8, 60/6, 70/4*3 T&G reps with slight pause at top lockout...

SAT04DEC2021

WOD MobilityBB Trap & Tricep SmashChild’s PoseDownward Dog + Cobra StretchCat Cow StretchRun 200mDynamic Warm-up StrengthFront Squat: 40/8, 50/8, 60/6, 70/4*3 ConditioningFor Time, One Partner Working at a Time: 4 Rounds…20 Deadlift (225/115)30 Partner...

MON27SEP2021

WOD MobilityFoam Roll: T-Spine, Lats, Hip Flexor, Quad/AdductorPigeon StretchFrog StretchDynamic Warm-up Primer2 Sets15sec e/side Quadruped Bird Dog Elbow Plank10e/side KB Windmill Press6e/side Hip Airplanes (2) https://youtu.be/xyCtxCzdG00?t=15 Strength**Deload...