WOD – Monday 9/19

Warm-up Spend 2 min in Z1 Then, 3 rounds 10 Russian KBS 10t single leg deadlift 10 goblet squats Mobility Posterior chain prep for the dead lift – banded hamstring, bretzel and pigeon [...]

**Team Series – Week 2**

This weeks Team series is the LumberJack 30, team style. The workout will be done in MM and FF pairs, with only one person working at a time. Reps can be broken up however you want. While the [...]

WOD – Sweaty Sunday 9/18

Mobility Spend the first 3 to 5 minutes of class w/a lax ball on the shoulder Warm-up Then 2 minutes in Z1 Plus two rounds of 5 pull-ups or ring rows w/a pause at the top 10 HR push-ups 20t [...]

WOD – Saturday 9/17

Warm-up Spend 2 minutes in Z1 Then 2 rounds 12 2 arm Russian KBS 8 KB thrusters 4 double push-up burpees :30 hollow hold Mobility OHS prep – hips and ankles + shoulders and more shoulders [...]

WOD – Friday 9/16

Warm-up Spend 2 minutes in Z1 Then, 3 rounds (1 must be done w/a barbell) 10 OHS w/PVC 10 good mornings 10 push-ups 10 ring rows Mobility Keg drill T-spine stretch in bottom of squat Anything [...]

WOD – Thursday 9/15

Warm-up Dynamic mobility with a focus on hip and ankle mobility Mobility Spend 3 minutes on a foam roller Group stretches w/a coach WOD Teams of 3 10,000m row *must switch every 250m Accessory [...]

WOD – Wednesday 9/14

Warm-up 1 round TABATA air squats 2 rounds 5 pull ups 10 hollow rock 15 Romanian deadlifts with a bar Mobility Banded shoulder stretching Hip and ankle mobility Strength A1. Push press – [...]

WOD – Tuesday 9/13

Warm-up Spend 2 minutes in Z1 Then, CFP Snatch warm up 2 Rounds (one with PVC, one with bar) Mobility PVC mobility with a coach Strength Weightlifting complex – 2 position snatch; 1 full [...]

**Team Series WOD – Week 1**

The workout needs to be done and sent to me by email before noon on Saturday. You are not allowed to do the workouts during classes but there is plenty of gym time to get these WOD’s in. [...]

WOD – Monday 9/12

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 KBS 10 goblet squats 10 push-ups Mobility CFP squat mobility series; take the time to warm up what you need to. Strength A1. Back squat – [...]

page 1 of 3