111624
Partner WOD You Go I Go Team 400m Run (Together) 20 Rounds (10 Each) 14 Med Ball Box Step Ups (30/20)(24"/20) 5 Strict Matador Dips [...]
11152024
Snatch Mobility A1 - PVC Sotts Press 3x5 A2 - Band Face Pull 3x10 Strength B1 Snatch 5x2 WOD For Time 15 DB Thruster (2x40/2x25) [...]
11142024
STRENGTH A1 - Bulgarian Split Squat 4x8/Leg A2 - DB Bent Over Row 4x12/Arm WOD EMOM Until Failure ("Death By...") 4 Burpee 6 DB Snatch [...]
11132024
Core Strength EMOM 9 1 - 1x10 Arch Up + 10s Arch Hold 2 - 1x12 DB Half Kneeling Woodchop 3 - 1x12 DB [...]
11122024
STRENGTH A1 - Weighted Pull-Up 2-2-1-1-1 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x5+ @ Band WOD For Time 1600m Run 12-9-6-3 Power [...]
The Week of 11/11 …
Team and Friends, Hope everyone had a great weekend. The week ahead... Monday - Sumo Deadlift strength, paired with a really nice hip prehab motion. [...]
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Strength A1 Sumo Deadlift 5-5-3-3-3 A2 Straight Leg Hip Abduction 4x10/Leg WOD EMOM 12 1 - 1x16 KB Front Rack Reverse Lunge (2x53/2x35) 2 - [...]
110924
Partner WOD Divide However 80 Double Unders 40 Wall Balls (20/14) 30 Box Jumps (24"/20") 20 Hang Power Cleans (135/95) 20 Burpee Pull-Ups 20 Hang [...]
110824
MOBILITY A1 - Seated Plate Front Raise 2x10 @ 10# or 15# A2 - Foam Roll Upper Back 2x45s WOD AMRAP 16 12 AbMAt [...]
110724
STRENGTH A1 Back Squat 5-5-3-3-1-1-1 A2 Box Jump from Sitting* 5-5-3-3-1-1-1 *Done IMMEDIATELY after squat set. Sit on bench, jump on box focusing on explosion [...]