WOD BLOG

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

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  • WORKOUT OF THE DAY – THURSDAY 10/4/18

    Warm Up: Agility Ladder Drill (3 min) 4 min Double Lax T-Spine 90 sec/90 sec Pigeon Pose 2 min Ankle Floss Mobility x 2: 8-10 min 5/5 Lying Hip Rotations 25’ Crab Walk 5/5 Internal Squat Rotations 25’ Bear Crawl 10 x Muscle Snatch w/PVC Lift: 16 min BACK SQUAT EOMOM (8 Rounds) 4 Quality…

  • WORKOUT OF THE DAY – WEDNESDAY 10/3/18

    Warm up: 2 min Easy Jump Rope 4 min Samson Stretch w/PVC Overhead 4 min Banded Bully Mobility x 2: 14 x PVC Pass Throughs 8 x Kettlebell Windmills 10 x Plank Scap Retraction 10 x Band Pull Apart Skill – Rings (18min): 4 sets of 3 reps for A&B A: Skin the Cat 🐱…

  • WORKOUT OF THE DAY – TUESDAY 10/2/18

    Warm Up: 2 min Assault Bike 3 min T-Spine w/Wall Ball 4 min Rollout Lats Mobility x 2: 10 x Good Mornings 10 x Scorpion Stretches 10 x Iron Cross Stretches 5 x Stationary Inch Worms WOD – 16 min Cap: 40 Wall Ball Shots 20 Pull-ups 20 Deadlifts 30 Wall Ball Shots 15 Pull-ups…

  • WORKOUT OF THE DAY – MONDAY 10/1/18

    Warm Up:  400 min Hip Floss 2 min Front Rack Stretch 2 min Trap Smash Burgener Warm Up Lift: 15 min Power Clean EMOM 2 reps per min – build in weight WOD – 3 Rounds for Time: 15 x Dumbbell Clean & Jerk 12 x Dumbbell Front Squats 10 x Hollow Rocks Rx+ 40/30…

  • CARDIOFIT – SUNDAY 10 AM

    Warm Up:  Row Increase Strokes per Minute Every 150 m 24 – 26 – 28 – 30 – 28 – 24- 22 2:00 Ankle Floss 5:00 Foam Roll Workout x 2: 1 min ON/1 min OFF: Incline Push-Ups Decline Hip Bridges High Knees One Arm Row (:30/:30) Straight Leg Sit-Up Plank Jacks

  • WORKOUT OF THE DAY – FRIDAY 9/28/18

    Warm Up:  Row Tabata 4 min T-Spine Foam Roller 2 min Lat Smash Mobility x 2: 15 x Strict Press (Bar) Transition to Push Press when Strict is compromised 5/5 x Kettlebell Wind Mills 10 x Cossack Squats Lift: Overhead Squat – Focus on Form 7 – 7 – 7 Snatch Balance (45-55% of 1RM…

  • WORKOUT OF THE DAY – THURSDAY 9/27/18

    Warm Up:  500 m Row 4 min Seated Banded Forward Fold 4 min T-Spine LAX Mobility – 20 each w/ PVC: Pass Throughs Good Mornings Push Press Wrist Circles Arm Circles Overhead Squats Lift: Conventional Deadlift 20 – 20 (Bar) 8 (40% 1RM) 6 – 6 – 6 – 6 – 6 (55% 1RM) Farmer…

  • WORKOUT OF THE DAY – WEDNESDAY 9/26/18

    Warm Up:  2 min Assault Bike 4 min Banded Front Rack Mobility x 2: 5 x USSR Swings (Heavy) 5 x Slam Balls Lift: Muscle Cleans: 10 – 10 (Bar) Clean Deadlift: 10 – 10 – 10 (Build to HEAVY UNBROKEN) Hang Power Clean: 10 – 10 (Wt. Enough to Go Unbroken) Then 8 min…

  • WORKOUT OF THE DAY – TUESDAY 9/25/18

    Warm Up:  500 m Row 4 min Trap Smash (LAX) 4 min Hip Floss Mobility x 2: 50′ Overhead Plate Walk 5 x Air Squats 10 x PVC Figure 8 Lift: Push Press Bar: 20 – 20 40% 1RM: Warm Up Set of 8 55% 1RM: 6 – 6 – 6 – 6 – 6…

  • WORKOUT OF THE DAY – MONDAY 9/24/18

    Warm Up:  400 m Run 4 min Banded Samson Burgener Warm Up Lifts – 4 sets of full Tabata: Back Squat (95/65) Ab Mat Sit-Ups Front Squat (95/65) Knee to Hips (Hanging Knee Raise) WOD – Happy Birthday Senndy! 4 Rounds for Time 30 Step Ups 15/15 Not Alternating (15″/12″) 15 Power Cleans (115/80)