011724
STRENGTH A1 - Front Squat 4x5 A2 - Foam Roll Upper Back 3x60s WOD 4 Rounds of 2 Minutes AMRAP/2 Minutes Rest 20 KB Swings [...]
011624
Core Strength EMOM 9 1 - 1x45s Chest to Wall Handstand Push-Up 2 - 1x15 DB Half Kneeling Wood-Chop (1x30/1x20) 3 - 1x15 DB [...]
011524
WOD 5 Rounds of 3 Minute AMRAP/1 Minute Rest 1 Power Clean (185/135) 3 Double Push-Up Burpee 9 Air Squat [...]
011424
STRENGTH A1 - Strict Press 4x5 A2 - Barbell Pendlay Row 4x8 B1 - Weighted Strict Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ [...]
The Week Ahead 1/13/25…
Team, Let's hit the new year running. Although not too literally... you can thank the snow. The week ahead: Monday - After talking about it [...]
011324
Core EMOM 9 Core/Skill A1 - Pistol Negative Practice 3x3/Leg *Go lower by stacking short boxes and plates. 5 seconds per rep. WOD AMRAP 17 [...]
011125
Strength Beach Muscle EMOM 9 1 - 1x12 DB Hammer Curl (2x30/2x20) 2 - 1x12 Flat DB Tricep Extension (2x30/2x20) 3 - 1x15 Band Anchored [...]
011025
Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10
010925
WOD 12 Rounds 2 Power Clean (165/115) 3 Burpee Pull-Up 8 Side Shuffle (1 Mat or 1 Bar) *27 Minute Cap Mobility A1 - Wall [...]
010825
Strength A1 Barbell RDL 8-5-3-3-3 A2 - Seated Arnold Press 4x10 Strength B1 Bench Press 3x3 B2 DB Top Down Bent Over Row 3x16 (8/Arm) [...]