WOD

Workout of the Day: Group Warm Up: (row determines work time at each station) STATION 1 – Row 250 m STATION 2 – Banded Good... Read More

Workout of the Day: WOD: Partner wod: Row for as many calories as possible in 10 Minutes: Partner number two will perform 1 round of:... Read More

Workout of the Day: MWOD: T-Spine Smash, Overhead Extension Bias (2 Min Each, Pg 238/9) Psoas Smash and Floss Opt 2 (2 Min Each, Pg... Read More

Workout of the Day: MWOD: Hip External Rotation with Flexion Opt 1 (2 Min Each, Pg 307) Shoulder Rotator Smash and Floss (2 Min Each,... Read More

Workout of the Day: Group Warm Up: Row 250 10 Super Slow Squats 15 Kettle Bell Swings (eye level) 10 Box Jumps 15 Double Unders... Read More

Workout of the Day: WOD: 150 Kettle Bell Swings Extras: Muscle Up Skill Work 20 Super Man Hollows 20 Super Man Sit Ups 20 Transition... Read More

Workout of the Day: WOD: As Many Rounds as Possible in 15 Minutes of: 200 M Overhead Carry (65/ 55) 15 Thrusters 10 Pull Ups

Workout of the Day: Group Warm Up: 30 Yard Lengths Each: Fanny Whackers High Knee Running Low Hurdle High Hurdle Carioca (down and back) Side... Read More

Workout of the Day: Mobility Day: Shoulder Capsule Mob (2 Min Each, Pg 252) Banded Overhead Distraction (2 Min Each, pg 257/8) Barbell Trap Smash... Read More