Category: WOD

Friday 06.04.21

Mobility 2:00 Easy on any machine Forearm Smash 1:00/side Banded Pass Throughs 1:00 Banded Tricep Stretch 1:00 Active Samson 1:00 Active Twisted Cross 1:00 Butterfly 1:00 7 Minutes for quality 100m Run 10 Body Weight Good Mornings 8 Cossack Squats (each side counts) 8 Straight Leg Sit Ups 6 Push Ups Skill Strict Press 4-2-4-2-4-2 […]

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Thursday 06.03.21

Mobility Puppy Pose 1m Shoulder to Floor 1m Wrist Stretches 1m Couch Stretch 1m each side Pigeon Pose 1m each side Butterfly 1m Pike 1m Straddle 1m Spiderman Hold 1m   Workout – 30 min AMRAP   800m Run 10 Burpee Box Jump Overs (24/20) 1000m Bike 20 Russian KB Swings 1000m Row / Ski […]

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Wednesday 06.02.21

Mobility 2:00 Easy on Any Machine PVC Pass Through Good Mornings 5 Min Coach Led Stretching Active Warm Up – 7 Minutes AMRAP 100m Row 25′ Walking Lunge 25′ Bear Crawl 25′ Double KB Front Rack Carry 5 Down Dog to Push Ups Skill – Cleans (15 Min) 5 Sets of 1 Clean Deadlift 2 […]

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Tuesday, June 1st, 2021

Mobility 2:00 Easy on Any Machine Upper BodyBanded Lat Stretch – 1:00/sideBanded Triceps Stretch – 1:00/sideBarbell Forearm Smash – 1:00/side Lower BodyBanded Hamstring Distraction – 1:00/sideFrog Stretch – 1:00Calf Stretch on Post – 1:00/side Activation7 Minutes for quality8 Calorie Row30′ Single DB Overhead Carry Per Side0:20 Plank0:20 Hollow5 Down Dog to Push-Up Workout – 10 […]

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