The Port Warm-up 2:00 Bike + Coach-led Dynamic Warm-up with a focus on hamstrings, hips, and ankles + Evolving Warm-up with empty BB or KB: 8 Deadlifts 8 Hang Power Cleans 8 Front Squats 6 Clean [...]
The Port Warm-up Banded Shoulder Activation + 2 Rounds: :30 Bike 3 Inchworms with 2 Push-Ups 6 Ring Rows or Strict Pull-ups :30 Row 10 Jump All the Way Overs :15 Ring Dip Support Hold 5 Ring Dip [...]
The Port Warm-up 3:00 w/ a Foam Roller + Couch Stretch Wall Candle 5e Arm CARs EMOM X 6: Evens: 6/4 Cal Bike + 5 Burpees Odds: :30 Plank WOD “Death By” Biking + Burpees Min 1: 6/4 Cal [...]
The Port Warm-up 2:00 in Z1 + PVC Mobility + Evolving Snatch Warm-up with a PVC or empty barbell with an emphasis on the high hang position today: 5 Snatch Grip DL 5 Hang Muscle Snatch 5 Behind [...]
The Port Warm-up 2 Rounds: 5e Unweighted Windmills 5e Reverse Lunge + Twist 5e DB Snatch 5e DB Push Press + :45 in each stretch/each side: Banded Hamstring Banded Lunge Banded Pigeon Banded Ankle [...]
The Port Warm-up 3 Rounds w/ an empty BB or 2 DB’s: 250/200m Row 8 Front Squats 8 Push Press w/ a :02 Pause in the Dip 8 Burpees Over Bar Strength Thruster (3RM) Build up to a 3RM in no [...]
The Port Warm-up 1 Round: 10 Floor Scrapers 5 Inchworms No Push-Up 10 Down Dog Push-Ups 10t Down Dog Toe Touches 10t Scorpion Stretches + 2-3 Evolving Rounds with 1 DB: 6e DB DL 6 Bent Over Rows [...]
The Port Warm-up 400m Jog + Dynamic Mobility in Place + 3 Rounds 7/5 Cal Bike Sprint :15 Rest 10 RKBS :15 Rest :20 Hollow Hold :15 Rest WOD 5 Rounds for Time: 15/12 Cal Bike 15 Russian KBS [...]
