MONDAY 8.28.2017 WOD

WARM UP Jog 1 Lap or Row or Bike for 2 Min 3 RNFT 10 Hamstring Curls on Sliders 10 R & L Glute Walks 10 Bear Crawls 10 Beat Swings 1 Wall Walk and Hold for 5 Count 1 Thoracic and Shoulder MOB PART 1: FITNESS 15 Min EMOM Min 1: Single Leg RDL with a Pair of DBs 4...

SUNDAY 8.27.2017 WOD

WARM-UP: Bike, Jog, Jump Rope or Row 2 Minutes 5 Minute Dynamic Warmup/Movement Flow Hip & Ankle Mobility PART I: CONDITIONING Complete 1 Workout Every 10 Minutes For 30 Minutes, Remainder of Time is Rest. These Are All Intended to Be Short Sprints 5 Minutes or...

SATURDAY 8.26.2017 WOD

Row Bike or Jump Rope 2 Min 1 RNFT 10 Pushup Plus 10 Pushups 10 Glute Walks R & L 10 Air Squats 10 Beat Swings Thoracic and Shoulder MOB PART 1: FITNESS: 10 Min EMOM – Choose A or B or you can mix and match what you are practicing today A. 1 to 5 Kipping...

SATURDAY 8.26.2017 STRONGMAN

7:00 am advanced level Warmup: 1RNFT Bicep openers 5/5/5/5 Shoulder opener 5/5/5/5 Oblique opener :60 sec Part 1: 2 sets for max reps with 1 min rest between sets. Stiff leg deadlift with a weight that you can maintain proper hinging Part 2: build to a 3 rep max sumo...

FRIDAY 8.25.2017 WOD

WARM UP: Row Bike or Jump Rope 2 Min Lax Ball on Hamstring on Glutes – Sit on Box Track Drills 5 Min AMRAP 5 R & L Single Leg RDL with Empty Barbell 10 Hamstring Curls with Sliders 10 Beat Swings 10 R & L Band Walks Thoracic and Spiderman MOB With an...