WOD BLOG

Our WOD and community news will be updated regularly on our blog.

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  • WORKOUT OF THE DAY – TUESDAY 11/6/18

    A: Speed Drills 4 min Hip Flexor Stretch (coach choice) 4 min Band Lat Stretch https://youtu.be/lLl6i_Qc-Wg B: 2x 5/5 x Kettlebell (light) Figure-8s 10/10 x Kettlebell Halo https://youtu.be/wJcmanVh5EE 5/5  x Upside Down Kettlebell Strict Press 10 x PVC Squat Cleans 5/5 x Stationary Lunges C: 5 Rounds for Time 5 x Wall Balls Cleans (20/14; 14/10)…

  • WORKOUT OF THE DAY – MONDAY 11/5/18

    A: 500 m Row 4 min Samson Stretch 4 min Pigeon Pose B: 2x -6 x Inch Worms -5/5 x Lunge and Twist (lateral) -20 x (10 clock/10 counter) PVC Around the World -6 x Scap retraction (in Plank Position) C: Let’s start our week right!💪🏻 “Cindy” -AMRAP in 20 minutes -5 x Pull-Ups -10…

  • WORKOUT OF THE DAY – FRIDAY 11/2/18

    YO EMOMOMMA!! 3 min Band Walk 4 min Sit on Bench/Box Glute Smash 3 min Smash Foot B: 2x 10/10 x Banded Fire Hydrant 10 x Lateral Leg Lifts (Laying on Side) 10 x Glute Bridges w/ 25 or 10 lb Plate 10 x Band Good Morning #1 EMOM (5 min) 12/9 cal Row **1min…

  • WORKOUT OF THE DAY – THURSDAY 11/1/18

    A: 2 min Assault Bike (Just Arms) 4 min Smash Scapula/Shoulder w/ Lacrosse Ball Against the Wall 3 min Samson Stretch w/PVC Overhead B: x2 5 (ea) x I’s,Y’s, W’s on floor facing down 12 x Wall Slides 12 x Superman 45 sec plank hold C: EOMOM (15 min) – Build up to heavy 3RM 3…

  • WORKOUT OF THE DAY – WEDNESDAY 10/31/18

    A: 31 Cal Row 4 min Foam Roll Lats/T-Spine 3 min Front Rack w/ Band B: x1 31 x Butt Kickers 31 x High Knees 10 x Squats 10 x Plank Scalp Retractions “The 13 Zombies 🧟‍♀️ “ 13 x Front Squat (Save Yourself!) 13 x USSR Kettlebell (Zombie)-Swing 13 x Alternating Kettlebell Snatch(ers) 200…

  • WORKOUT OF THE DAY – TUESDAY 10/30/18

    A: 3 min Single Under/Double Under Practice 4 min Hip Floss 3 min Ankle Floss 2 min Wrist Mobility B: x3 10 x Cossack Squats 10 x Toe Touches (Load Hamstring) 10 x Kettlebell Windmills (Light) 10 x Seated Pass Thrus C: 5 Rounds EMOM MIN 1 Thrusters (95/65; 85/55; 45/35) MIN 2 Barbell Rows…

  • WORKOUT OF THE DAY – MONDAY 10/29/18

    A: 400 m Jog 3 min Trap Smash w/Barbell 4 min Thoracic Bench Stretch 3 min Pec Stretch B: 6/6 x Scorpion Stretches 10/10 x Plank Shoulder Rotations 12 x Band Pull Aparts 12 x Sit-ups C: Bench Press 5-5-5-4-{3} (find your 3 RM) 10 x Plank Walks In Between Sets D: 3 Rounds for Time 20…

  • WORKOUT OF THE DAY – WEDNESDAY 10/24/18

    A: Warm Up 2 min Jump Rope 4 min T-Spine w/Foam Roller 4 min Hip Openers 2 min Ankle Floss B: 3x 12 x Kettlebell Swings (light) 12 x Hamstring Pull Downs 12 x Scorpions 10 x Pull Ups C: “Back Squat” 16min 5-5-5-4-3-2 (6 sets) Build as you go No more then 75% of…

  • WORKOUT OF THE DAY – TUESDAY 10/23/18

    A: Warm Up Speed drills 3 min Pigeon Pose 3 min Shoulder Distraction 3 min Couch Stretch B: 2x 30 sec Plank Hold 10 x Hanging Scap Retraction 12 x Toe Touches 10 x Cross Kicks 12 x Good Mornings C: 20 min AMRAP 25/20 Cal on Bike 20 x Lunges 15 x Dumbbell Deadlifts…

  • WORKOUT OF THE DAY – MONDAY 10/22/18

    A) Warm Up 500 m Row 4 min Hip Floss 3 min Couch Stretch 3 min Wrist/Front Rack Mob w/Barbell B) 2x 10 x Squats 10 x Elbow Pivots w/Barbell 10 x Hollow Rocks 10 x Cossack Squats C) Bear Complex 1 x Power clean 1 x Front Squat 1 x Push Press 1 x…