WOD – Wednesday 6/20

Warm-up Spend 2 minutes on a rower Then, 2 quick rounds 10 wall balls 10 hanging knee tucks 10 ring rows Mobility Quick mobility session WOD “Our triple 3” 3 rounds; AFAP 1000m row 100 DU’s 100 [...]

WOD – Tuesday 6/19

Warm-up Spend 2 minutes in Z1 Then, 2 to 3 rounds 20 air squats 15 hollow rocks 10 push-ups 5 strict pull-ups or ring rows 10e monster walks left/right Mobility Posterior chain prep for the DL [...]

WOD – Monday 6/18

Another week. Another Monday. Another chance to set the tone for the week. Get in the gym and start the week off right. Warm-up Spend 2 minutes in Z1 Then, 3 rounds of an evolving barbell warm up [...]

WOD – Sunday 6/17

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 20t walking lunges 15 barbell push presses 10 ring rows Mobility Coach led mobility session Strength A1. Weighted step-ups – 4x12t A2. Banded [...]

WOD – Saturday 6/16

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 air squats 10 push-ups 5 pull-ups Mobility Shloulder mobility session Gymnastics skill work The ring muscle up – spend 15 minutes working [...]

WOD – Friday 6/15

Warm-up Spend 2 minutes in Z1 Obviously today it would be best to get on a rower. Mobility Quick mobility session – 5 min max Max Effort Challenge 250m row at an all out pace Take the time [...]

WOD – Thursday 6/14

Warm-up 10 minutes of Rowling Round 1 – Sit-ups Round 2 – Squats Round 3 – Push-ups Round 4 – Pull-ups Round 5 – Burpees Mobility PVC mobility and modified snatch [...]

WOD – Wednesday 6/13

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 KB SDHP 10 KB push press (5 per side) 10 hollow rocks 10 push-ups Strength A1. Seated BB strict press – 4×8; AHAP A2. Banded face pulls [...]

WOD – Tuesday 6/12

Warm-up Spend 2 minutes in Z1 Then 2 rounds with a barbell 5 deadlifts 5 hang muscle cleans 5 front squats 5 press/push jerks 5 bent over rows 5 bicep curls Mobility Coach led group mobility [...]

WOD – Monday 6/11

How cool is this? She runs a :50 400m sprint to win the race for her team. Warm-up Spend 2 minutes in Z1 Then, through the Port’s squat mobility Grab a bar and a rack. 2 to 3 rounds of [...]