by Kelly McKinney | Jul 21, 2021 | WOD
WOD Mobility Foam Roll/LXB Smash: Athletes choice (8 Minutes) Primer 5 Inchworms 10 Alt Spiderman w/ Twist 10 Alt Downdog w/ Leg Lift 10 Alt Tripod w/ Reach Strength 3 Sets 20sec Hanging L-Sit Hold or Floor Pike-up Hold 20 GHD Hip Extensions 15 BB Bent Over Row...
by Kelly McKinney | Jul 20, 2021 | WOD
WOD Mobility Banded Stretch (Upper) Dynamic Warm-up Primer 2 Sets 10 e/leg SL Poor Man’s Leg Curl 20sec e/side Copenhagen Planks 6 DBall Jump Squats Strength Clean Pulls: Build to 90% of your Clean 1RM, then 4×5...
by Kelly McKinney | Jul 19, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Traps, Rotator Cuff Armbar Stretch Swimmer’s Stretch Primer 10 Cat Cow 10 Dive Bomber Push-ups 10e/side Half Kneeling Bottoms-Up KB Press 20sec Chin-up Hold Strength Push Press 60/10, 65/10, 70/8, 70/8 Banded Strict Chin-ups...
by Kelly McKinney | Jul 18, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes, Legs/Adductor Primer 2 Sets 1 Minute on Rower/Bike 5e/leg Hip Airplanes 5 BB Goodmorning + Squat Strength Back Squat 57/10, 62/8, 67/8, 71/8 Front Squat 60/5, 65/5, 70/5, 70/5 Conditioning AMRAP in 3 Rounds (3 Minute...
by Steve La | Jul 16, 2021 | WOD
WOD Mobility Child’s Pose Scorpion Twists Pigeon Stretch Samson Stretch Dynamic Warm-Up Primer 2 Sets 6 Dive Bomber Push-ups 10 BB Pendlay Rows (light-moderate weight) 6 BB Goodmornings Strength Bench Press: 4×6 @ 90% of last weeks 5RM Conditioning For Time...
by Steve La | Jul 15, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Clean Progression Strength 2sec Pause Clean (above the knee): 40/3, 50/3, 60/2, 70/1*3, 60/2 Conditioning 10 Rounds for Time (24 Minute Time Cap): 10/8 Calorie Bike 3 Power Cleans (60% of your 1RM PC) 3 Front Squats 3 Power...
