WOD – Tuesday 5/1

Happy May 1st. Make sure you check out the Spring edition of the newsletter. A lot of exciting things happening at the Port with a few more in development. Stay tuned. The monthly challenges are [...]

WOD – Monday 4/30

Warm-up Spend 2 minutes in Z1 Then, 2 rounds of activation 20 banded good mornings 20 banded high pulls PVC mobility The Port snatch warm-up with emphasis on power position Strength Power snatch [...]

WOD – Sunday 4/29

Warm-up Spend 2 minutes in Z1 Then, 3 rounds of an evolving warm-up 10/8/6 Deadlifts – bent over rows – strict press Muscle cleans – push press Power cleans – push jerks [...]

WOD – Saturday 4/28

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 RKBS 10 SDHP 10e SA KB push press (left/right) 10t SA OH lunges 10 ring rows or 5 strict pull-ups Mobility Anything you might need based on your [...]

WOD – Friday 4/27

Warm-up Spend 2 minutes in Z1 Then, the Port glute activation series, x2 10 KB squat jumps 10 steps left/right with monster band 10 glute bridges (with band) 10 clams left/right Mobility Banded [...]

WOD – Thursday 4/26

Warm-up Spend 2 minutes in Z1 Then, 3 rounds for quality 15 air squats 20′ monster walk left 20′ monster walk right 15 walking lunges Mobility Quick group mobility anything extra per [...]

WOD – Wednesday 4/25

Warm-up Spend 2 minutes in Z1 Then, 2 to 3 rounds for quality 10 med ball cleans 10 push press wall balls 10 push-ups 10 ring rows or 5 strict pull-ups Mobility Quick shoulder blast to prep for [...]

WOD – Tuesday 4/24

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 12 KBS 10 ring rows 8 burpee broad jumps Mobility Som shoulder mobility with a light band – activate the primary and secondary muscles. Strength [...]

WOD – Monday 4/23

Warm-up Spend 2 minutes in Z1 Then, 2 rounds wit a barbell 5 deadlifts 5 muscle cleans 5 front squats 5 push press 5 back squats 5 goodmornings 5 bent over rows Mobility Front squat mobility [...]

WOD – Sunday 4/22

Warm-up Spend 2 minutes in Z1 Then, 3 rounds for quality 10 hanging knee tucks 20t walking lunges 10 sit-ups 5 inchworms Mobility Quick group mobility session GPP Complex 3 rounds 10 strict T2B [...]

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