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WOD Monday November 26th 2018

WOD Monday November 26th 2018

A.) Mobility: :60 seconds Couch stretch :60 seconds pigeon stretch :60 second pry Squat

B.) Warmup 500m row Then Oh wall squat therapy 3 sets of 3 reps 3 second pause at 1/4 squat, 1/2 squat, and full squat (10 jumping air squats between sets)

C.) Back squat 6x3 (This is week 4 of our strength cycle, add 5# from last week, if you missed weeks 1+2 or 3 start between 65-70% of your 1rm)

D.) for time 30-25-20-15-10-5 Wall balls 24/20 60-50-40-30-20-10 Double unders (Scale reps as needed, sub 2:1 singles for dubs)

E.) 3 sets of weighted planks x:60 seconds Superset with Bb good mornings x12 reps @30x1 tempo

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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