WOD – Sunday 7/1

Warm-up Spend 2 minutes in Z1 Then, dynamic warm-up as a class Group joint mobility Strength 3 rounds 10e strict T2B 20e leg throws 30t med ball sit-ups Partner core fun. WOD “Tip the [...]

WOD – Saturday 6/30

Warm-up Spend 2 minutes in Z1 then, 3 rounds 20t walking lunges 15 air squats 1:00 wall sit Mobility Light band mobility – pass-throughs, pull-aparts, etc. Strength A1. Reverse lunges [...]

WOD – Friday 6/29

Warm-up Spend 2 minutes in Z1 Then, PVC mobility as a group The Port’s snatch warm-up, with an emphasis on the OHS Strength 5 min EMOM 3 TnG squat snatch EMOM building in weight The [...]

WOD – Thursday 6/28

Warm-up 10 minutes of Rowling Round 1 – air squats Round 2 – sit-ups Round 3 – push-ups Round 4 – strict pull-ups or ring rows Round 5 – burpees Mobility Banded [...]

WOD – Wednesday 6/27

Warm-up Spend 2 minutes in Z1 10 banded good mornings 15 air squats :20 hollow hold Mobility Posterior chain prep for the deadlits Strength Deadlift – 5×3; each set a little heavier [...]

WOD – Tuesday 6/26

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 push-ups 10 ring rows 10 kip swings Mobility Quick mobioity session and right into strength Strength A1. DB strict press; seated on the ground [...]

WOD – Monday 6/25

Another week, another chance to attack your goals head-on with a fresh start. What are your goals? Have you thought about them recently? The summertime is a very difficult time to stay [...]

WOD – Sunday 6/24

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 kip swings 15 OHS w/PVC :20 HS hold Mobility Keg drill Strength OHS – 15 minutes to work on form and build to a heavy triple An opportunity [...]

WOD – Sweat for it Saturday’s 6/23

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 RKBS 10 SDHP 10 goblet squats 10 push-ups Mobility Front squat mobility Strength Front squat – 5×2 w/the double weight from 6/5 or above [...]

WOD – Friday 6/22

Warm-up 3 rounds with an empty bar :30 easy on bike/row/ski 10 strict press 10 bent over rows 10 front squats :30 medium on bike/row/ski 10 squat cleans 10 push press :30 hard on bike/row/ski 10 [...]

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