WOD – Friday 12/14

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 20 walking lunges 10 push-ups 5 hanging knee tucks or T2B (strict) Mobility Banded shoulder mobility Strength Strict press – 5×5; AHAP and [...]

WOD – Thursday 12/13

Warm-up Spend 2 minutes in Z1 Then, med ball warm-up Mobility Simple posterior chain prep Strength A1. SL RDL’s – 4x6e A2. GHD sit-ups – 4×15 Some simple unilateral GPP work. [...]

WOD – Wednesday 12/12

Warm-up 3 rounds of increasing intensity 100m row 5 burpees 5e step ups 5 kip swings 5 strict pull-ups or ring rows Mobility Quick group stretch WOD “Bail Money” 5 min AMRAP 300m/250m [...]

WOD – Tuesday 12/11

Warm-up Spend 2 minutes in Z1 Then, PVC mobility as a class The Port snatch warm-up with emphasis on power position Strength Power snatch – find a 3RM TnG, so let’s focus on two things [...]

WOD – Monday 12/10

Warm-up Spend 2 minutes in Z1 Then, grab a monster band and complete 2 to 3 rounds 20 air squats 10 steps left 10 steps right 10 steps forward 10 steps back Mobility Quick squat mobility series [...]

WOD – Sunday 12/9

Warm-up 3 rounds 8/6 cals AB 10 push-ups 12 sit-ups Mobility Quick group mobility session Strength 3 rounds 12 banded good mornings 12 banded pull-aparts 12 SL glute bridge w/DB Glute bridge is [...]

WOD – Saturday 12/8

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 6 down dog push-ups 8 burpees 10 banded pull-aparts Mobility Quick mobility session Strength A1. Standing Arnold press w/DB’s – 4×8 A2. [...]

WOD – Friday 12/7

Warm-up Spend 2 minutes in Z1 Then, 2 to 3 rounds 15 OHS with a PVC 10 push-ups 5 strict pull-ups Mobility Pigeon and keg drill Strength OHS – find a heavy double The dreaded OHS. Let’s [...]

WOD – Thursday 12/6

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10e SA DB strict/push press/jerks 10 OH squats or lunges 10e SA ring rows Mobility Shoulder mobility Strength OH complex – 1 push press + 2 push [...]

WOD – Wednesday 12/5

Warm-up Spend 2 minutes in Z1 Then, barbell warm-up as a class Mobility Hamstrings and front rack position Strength 8 min EMOM 2 power cleans, not TnG *build or stay across So let’s agree on [...]

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