SAT16JAN2021

WOD Mobility PVC Pipe Warm-up Primer Clean Progression/Warm-Up Strength Cleans: 60/5, 70/4, 80/3, 85/2, 90/1 *Not T&G Conditioning In teams of 2, AMRAP in 24 min: 70 Calorie Row 60 Thrusters (95/65) 50 Box Jumps (24/20) 40…

FRI15JAN2021

WOD Mobility BB Smash (Trap, Tricep) OH Stretch Couch Stretch Primer 2 Sets 5e/side Alt Scorpion Twists 10 Cat Cows 3e/leg 3-Way KB Lunge* *Light-Moderate Weight Strength EMOM x 12 min: Odd min: 5 Front Squats @ 60-65% from…

THU14JAN2021

WOD Mobility Foam Roll: Pec Stretch, T-Spine, Lats, Legs Primer 5 Inchworms 10 Dive Bombers 10 Alt Spiderman w/ Twists 12 Alt Tripod w/ OH Reach Strength 4 Sets: 8 Bent Over Rows 12 Russian KBS 2 e/arm Turkish Get-Ups Conditioning In…

WED13JAN2021

WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 10 Supinated Pullaparts 20s Side Plank Holds 15 Bent Over Rows Strength Push Press: Find 1RM Conditioning AMRAP in 16 min: 12 Alt FR Lunges (95/65) | (115/75) 10 Bar-Facing…

TUE12JAN2021

WOD Mobility PVC Pipe Warmup Medball T-Spine Stretch Medball T-Spine: https://youtu.be/mOEpmTo8uuE?t=3 Primer 2 Sets 8e/side HK BU KB Press 8e/side HK KB Windmills 10 Supine Toe Touches HK BU KB Press: https://youtu.be/JxjgdJcGxng HK…

MON11JAN2021

WOD Mobility LX Ball Smash (T-Spine, Hips/Upper Glutes, Adductors) Primer 5 e/side Hip Airplanes 10 BB Goodmorning + Squat 10 BTN (Behind the Neck) Press* 10 OHS *Wide Grip Strength Back Squat: 5x5 @ 85% of 5RM from last week If…