August 11, 2018

WOD Saturday August 11th 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.) 3 rounds f...

August 10, 2018

WOD Friday August 10th 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 Clean

3...

August 9, 2018

A.) warm up: 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

Then 2 rounds:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

B. Choose an option and do 4 sets of each stat...

August 8, 2018


Wednesday August 8th 2018
A.) mobility:
:60 seconds couch stretch
:60 seconds banded hamstring stretch 
:60 seconds banded pec stretch

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

C.) Deadlift 5-5-4-4
(Star...

August 7, 2018

WOD Tuesday August 7th
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 2 of our strength cycle, so you should be looki...

August 6, 2018

Monday August 6th 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 snatch pul...

August 5, 2018


WOD Sunday August 5th 2018

A.) warm up:
:60 seconds Couch stretch
:60 seconds hip floss 

:60 second banded ankle mobility

B.) 2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

C.) 15-20 minute...

August 4, 2018

Wod Saturday August 4th 2018

Saturday July 28th 2018

A.) Mobility 
:60 second couch stretch 
:60 second hip floss
:60 second oh band distraction

B.) warm up 
3 rounds of 
200m row
10 Bb back squats
10 Bb push press
10 single leg rdls 
10 ring rows
10 si...

August 3, 2018

WOD Friday August 3rd 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 pow...

August 2, 2018


A.) mobility:
:60 seconds couch stretch
:60 seconds banded hamstring stretch 
:60 seconds banded pec stretch

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

C.) Deadlift 6-5-4-4
(Starting weight should be around 70%, build...

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