FRI16APR2021

WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 20s e/leg Skater Squat Hold 6e/leg Single Leg KB DL 6e/side KB Windmill Press Strength Paused Front Squat + Squat: Warm-up to 70%, then 3 sets of 1 (2 sec pause ) + 2 Conditioning "DT" 5…

THU15APR2021

WOD Mobility Banded Stretches (Upper/Lower) Dynamic Warm-Up 200m Run Strength 3 Sets 10 Miracle Gro 20sec Weighted Superman Hold* 20sec L-Sit Hangs then... accumulate 20 Hollow Arch Swings *Either a bumper plate or individual…

WED14APR2021

WOD Mobility Foam Roll: Pec Stretch, T-Spine, Legs Child's Pose Stretch Kneeling Stretch Armbar Stretch Primer 2 Sets 5 Swimmer's Stretch 5 Dive Bomber Pushups 5 Plyo Pushups Strength Bench Press: Build to 5RM, then drop down…

TUE13APR2021

WOD Mobility LXB Smash: Hamstring, Hips, Glutes, Adductor Box Pigeon Stretch Frog Stretch Samson Stretch Primer 15 Poor Man's Leg Curl 15s e/leg Copenhagen Planks 5e/leg Box Blast Off 5e/leg Hip Airplanes Strength Back Squats:…

MON12APR2021

WOD Mobility BB Smash: Traps, Triceps, Forearm Dynamic Warm-Up/Stretching Primer 2 Sets: 5 BB Goodmorning into Squats 5 BB Jump Squats 5 BB Push Press 5 BB Thrusters Strength Hang Clean + Jerk 60/3+1, 65/3+1, 70/3+1, 75/2+1,…

SAT10APR2021

WOD Mobility Child's Pose Thread the Needle Pigeon Stretch Downward Dog w/ Leg Lift Primer 2 Sets 12 Alt Quadruped KB Pullthroughs 8e/leg SL KB DL 10 Single Arm KB Thruster Strength Max Effort Chin-Ups in 3 minutes. Pick a modification…