Saturday February 1st
Barbell: Warm up: Every 90 Seconds For 6 Minutes (4 Sets): 3 Wide Grip Behind The Neck Push Press 3 Snatch Balance 3 Overhead Squat ...
Friday January 31
Active recovery day 45 min amrap 500 m row 15 DB Weighted sit-ups 10, double KB single leg deadlifts/leg 15 /side med ball Russian...
Thursday January 30th
Warm up: every 90 Secs x 4 sets - 13:30 1: 8-10 Seated Arnold Presses 2: 10 Cuban Rotations + 10 Lateral Raises Wod: A) Rotate...
Wednesday January 29
Warm up: 2 Sets: 8-10 Banded Clamshell (Each Side) 20 Banded Pull Through A) alternate between 1 & 2 Every 2 Minutes For 16 Minutes (4...
Tuesday January 28th
Warm up Rotate Stations Every 90 Seconds For 12 Minutes (4 Sets): 1: 10 DB Deadlifts 2: 5 Broad Jumps + 5 Tall Vertical Jumps A)For...
Monday January 27th
Warm up: 12 min emom: 1: 10 Half Kneeling bottoms up KB Press /side 2: 10 Single Arm KB/DB Rows/Side A) Every 2 Minutes For 6 Minutes...
Saturday January 25th
Barbell: A)Every 90 Seconds For 6 Minutes (4 Sets): 3 Wide Grip Behind The Neck Push Press 3 Snatch Balance 3 Overhead Squat B)Every 90...
Friday January 24th
45 min amrap: 500 m row 10 left arm half kneeling KB press 10 right arm half kneeling KB press 1 mile air bike 10 left arm bent over...
Thursday January 23rd
Warm up: Rotate Movements Every 90 Seconds For 13:30 Minutes (3 Sets): 1: 16-20 Reverse Lunges 2: 16-20 Banded Glute Bridges 3:12-16...
Wednesday January 22
Warm up: Every 90 secs x 4 sets: 1. 8-10 bench press @60-70% 2. 8-10 archer ring rows /arm A) 8 min amrap: 12/10 cal air bike 20 wall...