WODs

Warm-up: Dots 2x, Spidermans, walking quad stretch, duck walk down & bear crawl back Mobility: Lax ball to glute 1 minute each side, Single leg flexion with ER bias (BSL pg 304), Russian [...]

Happy Birthday Cougar!

Warm up: 3-in-3 of: Air squats, Grasshoppers & Sit-ups (that’s right… a little hair of the dog that bit ya) Mobility: Banded shoulder distraction complex, Lats roll out or smash [...]

Warm-up: Roxanne – To the song “Roxanne” by The Police; continuous jumping jacks, do 1 burpee every time you hear the name “Roxanne” Mobility: Single Leg Flexion (BSL pg 304), Super Front Rack, [...]

Warm up: 3-in-3 of squat, push-up, jumping jacks Mobility: 10 arm circles forward/backward, static spider man holds, banded shoulder distraction, lax ball shoulder smash to wall or pull-up rig, [...]

Warm-up: 3 rounds of: 10 good mornings with PVC or unloaded barbell & 5 strict pull-ups Mobility: Banded classic posterior chain mob (BSL pg 354), Shoulder rotator smash and floss (pg 250), [...]

Warm-up: 15 Burpees – then, coach-led as a group: 10 per side bird dogs 10 per side fire hydrants 4 three-second hold superman Mobility: Static spiderman holds, Barbell calf smash (BSL 379), one [...]

18 Minute AMRAP of: 25 Burpees 25 Wall Balls 25 KB Swings 25 Toes to bar 50 Double-unders Every 3rd minute, run 200m as a group. Complete the items in any order, start anywhere. Get work in! [...]

Warm-up: Partner up for 3 minutes – one partner performs 10 wall balls while the other bar hangs Mobility: Sink Mobilization (BSL pg. 271), thoracic spine roll out, gap and smash (pg. 363) [...]

Warm-up: Dots 2x, Zombie Walks (down & back), Bear Crawl (down & back), Inch worms (dwn) & spiderman’s (back), 15 Burpees Mobility: Do not rush through this! Posterior Chain [...]