Warm-up AB sprint warm-up, 5 rounds :20 work :20 lunges :20 rest Skill-based warm-up The ring muscle-up. Grab a buddy and a set of rinds. Work through 3 to 5 sets each of the following. 1. False [...]

Warm-up Spend 2 minutes in Z1 Then, 5 min AMRAP 10 squats 10 steps left 10 squats 10 steps right Mobility The Port squat mobility session Strength Back squat – 8.6.4.2 Each set AHAP; look [...]

Warm-up Spend 2 minutes in Z1 Then, 5 min AMRAP 15 RKBS 10 push-ups 5 inchworms w/a scorpion Mobility Posterior chain prep and front rack position Strength Hang power clean – find a heavy [...]

Remember, to win this months challenge, all you need to do is show up and log into Wodify. Simple. Warm-up Spend 2 minutes in Z1 Then, 2 to 3 rounds of 10 scapular push-ups 10 banded pull-downs [...]

Warm-up Spend 2 minutes in Z1 Then, 5 min AMRAP 5 strict pull-ups or ring rows 10 push-ups 15 air squats 20 sit-ups Mobility Group mobility session Strength A1. SA KB push press – 4x8e A2. [...]

Warm-up Spend 2 minutes in Z1 Then, modified snatch warm-up and PVC mobility session Emphasis on snatch balance 2 or 3 rounds 10 OHS 10 behind the head push press; snatch grip 10 snatch balances [...]

How is the consistency going? Are you falling back into a groove? Warm-up Spend 2 minutes in Z1 Then, 5 min AMRAP 10 BB deadlifts 5 burpees 10 wall balls Mobility Posterior chain prep Strength [...]

Warm-up Spend 10 minutes having fun Then, 2 rounds of 1:00 on the bike 10 broad jumps 10 mountain climbers 10 squat jumps 10 sit-ups Mobility Quick mobility blast WOD “Category 3” [...]

Today is our heavy day for the week. Last time there was a really heavy barbell in a workout, some important questions were raised in some of our classes. People who looked at the Rx weight and [...]

Warm-up Spend 2 minutes in Z1 Then, coach driven warm-up 10 med ball deadlifts 10 stand and shrugs 10 med ball squats 10 high hang med ball cleans 10 med ball cleans Mobility Box mobility session [...]