WED25NOV2020

WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Legs) PVC Warm-Up Primer 2 Sets 10e/leg SL Glute Bridge 3e/leg 3-Way Lunge (weighted) 100m Jog Clean Progression Warmup Conditioning 8 Rounds for Time (30 min cap): 300M Run 3…

TUE24NOV2020

WOD Mobility Banded Upper/Lower Body Stretch Primer 2 Sets 10 Goblet Goodmornings 8e/side KB Press + Windmill 3 Wall Walks Strength 5 Rounds: 20 Yard Farmers Carry, Heaviest Possible Rest 10 seconds Max Rep Burpees in 20 sec Rest…

MON23NOV2020

WOD Mobility Double Pigeon Frog Stretch Kneeling Stretch Primer 2 Sets 15s e/side Copenhagen Planks 12 Poor Man's Leg Curl 6e/side Hip Air Planes (use BB) Strength Back Squat: 6 sets of 2 @85-90% Rest 60 seconds between sets Conditioning For…

SAT21NOV2020

WOD Mobility PVC Pipe Warmup 5 Minutes: Abmat Volleyball Primer 2 Sets 8 Alt Downdog + Scorpion Twist 5 BB Goodmornings 5 BB OHS 3e/side Box Blast Off Conditioning In teams of two, alternate rounds to complete as many rounds…

FRI20NOV2020

WOD Mobility BB Trap/Tricep/Forearm Smash BB OH Stretch Cossack Squats Couch Stretch Primer 2 Sets 10 Alt Squat Hold w/ Thoracic Rotation 15-20s Chinup Hold 6 BB Squat Jumps Strength Clean and Jerk: 20 minutes to find max Only…

THU19NOV2020

WOD Mobility Foam Roll: Pec Stretch, Lats, Glutes, Legs Primer 2 Sets 8e/side HK KB Chop 10 Alt KB Hand Off (stay in RDL)* 10 Hollow Rocks *Right leg on 1st set, Left leg on 2nd set Conditioning 5 Rounds for Time: 300M Run 9…