WOD

Workout of the Day: Mobility Day: T-Spine Smash Side to Side (3 Min, work all the way up to occipital bones Pg 233) Bilateral Shoulder... Read More

Workout of the Day: Group Warm Up: Jog 400 m 20 Hip Circle Steps Each Direction 20 Banded Good Mornings 15 Air Squats 15 Kettle... Read More

Workout of the Day: MWOD: Foam Roll IT Bands (2 Min) Banded Hip Flexion with ER Bias (2 Min Each, Pg 306/307) WOD: Row 500... Read More

Workout of the Day: Monster Mash: With a continuously running clock: 12-9-6 Reps of: Burpee Box Jumps Squat Cleans (135/ 95) Rest 5 Minutes 21-15-9... Read More

Workout of the Day : MWOD: Double Lacrosse Ball Low Back Smash (3 Minutes) Barbell Triceps Smash (2 Minutes Each) WOD: For Time: 100 Double... Read More

Workout of the Day:   WOD: 4 Rounds for time of: 5 Muscle Ups 10 Pistols Extras: Accumulate 5 Minutes of plank hold

Workout of the Day: WOD: Push Press: 3-3-3-3-3 Banded Kettle Bell Press 10 x 3 Hip Bridge 10 x 3

Workout of the Day: MWOD: Wall Squat (3 Minutes) Shoulder Rotator Smash (2 Minutes Each) WOD: Tabata of Each of: Pull Ups Kettle Bell Swings... Read More

  Group Warm Up: Four Corners Warm up 10 Squats—> Lunge Walk 10 Push Ups—> Inch Worm 10 Kipping Swings—> Broad Jump 10 Bandy Good... Read More

Workout of the Day: WOD: Partner WOD: Leap Frog Style, As Many Rounds as Possible in 7 Minutes of: 6 Hand Stand Push Ups 6... Read More