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August 21, 2018

Tuesday August 21st 2018

A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 seconds oh band distraction

B.) Warmup:
3 rounds with the empty barbell of:
3 Clean deadlifts
3 Clean pulls
3 Clean High pulls
3 Muscle Clean
3 power Clean
...

August 20, 2018


WOD Monday August 20th 2018
A.) Mobility: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack

B.)Warm up: 3 rounds 
200m row
10 wall balls

C.) Front Squat 5x5
(This is week 6 of our strength cycle, so you should b...

August 19, 2018


WOD Sunday August 18th 2018
A.) warm up:
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

B.) 15-20 minute open skill/make up a missed...

August 18, 2018

Saturday August 18th 2018

A.) Mobility 
:60'second couch stretch
:60 second super man stretch
:60 second oh band distraction

B.) warm up 
3 rounds of:
250m row
10 Bb good mornings
10 Bb back squats
10 sit-ups
10 ring rows
10 push-ups

C.) 5 rounds for ti...

August 17, 2018


WOD Friday August 2018
A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 seconds pry squat

B.) Warmup: 500m row 
Then:
3 rounds with the empty barbell of:
3 Clean deadlifts
3 Clean pulls
3 Clean High pulls
3 Muscle Clean
3 power...

August 16, 2018


WOD Thursday August 16th 2018

A.) Mobilty
:60 seconds Couch Stretch
:60 seconds OH band distraction
30x PVC dislocates
Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

B.) Warm up
500m row
Then 3 rounds of
3 Snatch deadlifts
3 sna...

August 15, 2018

Wednesday August 16th 2018
A.) mobility 
:60 second couch stretch
:60 second oh band distraction
:60 second t-spine

B.) warm up: 2 rounds of:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:10-:15 Ring Support

C.) 3 sets at each statio...

August 14, 2018

Tuesday August 14th 2018

A.) mobility
:60 second hip floss
:60 second lat smash 
:60 second banded pec stretch

B.) Warm up 3 rounds 
200m row
10 Kb deadlifts
10 Kb swings
10 push-ups 
10 good mornings

C.) Deadlift 6-5-4-4
(Starting weight should be arou...

August 13, 2018

WOD Monday August 13th 2018

A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack

B.)Warm up: 3 rounds 
200m row
10 wall balls

C.) Front Squat 5x5
(This is week 5 of our strength cycle, so you should be l...

August 12, 2018


WOD Sunday August 12th 2018
A.) warm up:
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 second banded hamstring stretch 

Then
2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows

10 push-ups

B.)...

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