WOD – Thursday 11/1

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 step-ups to box jumps 10 S2OH 10 front squat to OHS Mobility Posterior chain prep for deadlifts Strength Deadlift – 1.1.1, x5; building *with [...]

No Complaint November

No shave November is something that has really taken off. Men commit to growing their facial hair in order to evoke conversation and raise cancer awareness. We are going to piggy bag that idea [...]

WOD – Wednesday 10/31

Happy Halloween!!!! Warm-up Spend 2 minutes in Z1 Then 2 to 3 rounds 10 push-ups w/2 shoulder taps 15 hollow rocks 10 ring rows 15 hanging knee tucks Mobility Quick shoulder mobility Skill HS and [...]

WOD – Tuesday 10/30

Warm-up Spend 2 minutes in Z1 Then, 2 or 3 rounds 10 down dog push-ups 5 kip swings + 5 strict pull-ups or 10 ring rows 10 scorpions Mobility Light banded mobility and front rack prep Strength [...]

WOD – Monday 10/29

Warm-up Spend 2 minutes in Z1 Then, dynamic warm-up with class Joint mobility and squat prep Strength Back squat – 3×3*; This is it, last heavy week. We will deload the legs next week [...]

WOD – Sunday 10/28

Warm-up Spend 2 minutes in Z1 Then, dynamic warm-up as class Mobility Group generic mobility session Anything individual needed based on strength Strength Make up a strength, core complex or [...]

WOD – Saturday 10/27

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 air squats 10 ring rows 5 down dog push-ups Mobility Light banded mobility session Strength Accumulate in sets and reps, with a weight of your [...]

WOD – Friday 10/26

Warm-up 2:00 DU practice Then, 3 rounds of increasing intensity 10/8 cals AB 10 wall balls 10 sit-ups Mobility Front squat mobility – ankle, hip and front rack Strength A1. Front squats [...]

WOD – Thursday 10/25

Warm-up Spend 2 minutes in Z1 Then, 3 rounds of 10 KB swings 5 kip swings 5 strict pull-ups or ring rows 10 push-ups Mobility Group mobility session and prep for WOD WOD “Hotel Key” [...]

WOD – Wednesday 10/24

Warm-up Spend 2 minutes in Z1 Then, 2 or 3 rounds with ascending weight 10 deadlifts 10 bent over rows 10 strict press Mobility Quick mobility blast Strength 10 min EMOM Evens – 5 deadlifts [...]

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