FRI09APR2021

WOD Mobility LXB Smash: Pecs, Front Delt, Traps 30sec Deep Squat Hold/Stretch Cossack Squats Primer 2 Sets 3 Inchworms 10 Banded Supinated Pull-apart 20sec Handstand Hold (against wall) 6e/leg Skater Squats Strength Shoulder…

THU08APR2021

WOD Mobility Banded Stretch (Upper/Lower) Primer 10 Cat Cows 10 Alt Scorpion Twists 10 Swimmer Stretch 10 Glute Bridges Strength 4 Sets 12 BB Hip Thrusters 20sec e/side Banded Pallof Press Hold 5e/side Half Turkish Get-Ups https://youtu.be/Zp26q4BY5HE?t=55 https://www.youtube.com/watch?v=om4IJsuTX4I https://youtu.be/w2CAHDUeR3M?t=28 Conditioning 3…

WED07APR2021

WOD Mobility Foam Roll: Pec Stretch, Lats, Tricep, Legs Primer Accumulate 1 minute dead-hang on the rig. 20sec Side Plank w/ Leg Lift 8 Dive Bomber Pushups 10 Alt Cossack Squats Strength Back Squat: Warm-up to 50%, then 1 set of…

TUE06APR2021

WOD Mobility LXB Smash: T-Spine, Rotator Cuff, Hips/Glutes Primer 2 Sets 10 Alt Tripod w/ Reach 12 Alt Quadruped Shoulder Taps 10 Alt Jumping/Reverse Lunges 10/8cal Bike Strength Deficit Deadlift: 4 sets of 3 @ 60% (NOT T&G) Strict…

MON05APR2021

WOD Mobility PVC Pipe Warm-Up Primer 2 Sets: 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Drop Snatch 3 OHS Strength (15-20 minutes) Snatch: Build to heavy, but technical, 1RM - no misses. Hang Snatch + Snatch: Drop down…

SAT03APR2021

WOD Mobility Box Stretch: Ragdoll, Child's Pose, Hamstring, Pigeon Primer 30sec Pull-Up Dead Hang 10 Banded Passthroughs 5e/dir Banded Around the World 10 Supinated Pullaparts 10 Scap Pull-Ups Strength Pull-Up: Max Effort pull-ups…