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 [...]
110624
WOD 3 Rounds for Time Run 800m 4 Push Press (115/75) 4 Burpee Over Bar 4 Push Press 4 Burpee Over Bar Rest 90s MOBILITY [...]
110524
STRENGTH A1 - Tall Snatch 4x2-3* *Empty Bar or Minimal Weight B1 E2MOM x 7 2x Power Snatch + OH WOD 30-20-10 Box Step Up [...]
The Week Ahead 11/4…
Team, I'm proud of you all for pushing it a bit the last few weeks. I don't think there have been a ton of "heroic" [...]
110424
EMOM Core Work EMOM 9 1 - 1x12 Straight Arm Side Plank Pulse 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Anchored [...]
110224
Core EMOM 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x5 Kneeling T-Bridge Reach (5s Hold) Partner WOD You [...]
110124
STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time [...]
103124
WOD Nate-Ish 10 Rounds 2 Bar Muscle Up* 4 Handstand Push-Up 8 KB Swing (70/53) *Scale to 1 MU rep, 2 to 4 Strict [...]
103024
STRENGTH A1 - Bench Press 4x6 A2 - Tricep Kickback 4x10/Arm WOD AMRAP 14 20 Single Arm KB Front Squat 30 Alternating V-Up 40 Double [...]
102924
STRENGTH A1 - Turkish Get Up 4x2/Arm A2 - DB Bent Over Row 4x12/Arm WOD 5 Rounds 5 Deadlift (225/155) 10 Box Jumps (24"/20") Run [...]