WODs

Warm-up: Bear crawl, high skips, crab walk, butt kickers, inch worm, broad jumps Mobility: Banded shoulder distraction, super front rack, low back lax ball smash Strength: Clean & Jerk – 20 [...]

Warm-up: Dots x1 , dn/back Zombie Walks, dn Inch Worm, back Bare Crawls, dn/back High Skips Mobility: high hamstring smash with Lacrosse ball (BSL pg. 348) banded hamstring floss with band (pg. [...]

Warm-up: Dot drills, zombie walks, walking quad stretch, butt-kickers, walking spidermans and bear crawls Mobility: Choose your goat and work Mobility accordingly (see coach for suggestions as [...]

Warm-up: 3 minute AMRAP of – 5 Strict Pull-ups (or beat swings if your pull-ups aren’t there yet), 10 Push-ups, 15 Squats Mobility: Dislocates, shoulder banded distractions, T-spine [...]

Warm-up: Alternating Tabata intervals of squats and push-ups Mobility: Russian babymaker, spiderman with distraction, slow shoulder dislocates Strength: Squat – 20 minutes – working [...]

Run 800m for time. Then, “Twerk that Tabata.” Tabata rounds for total reps of: Row/Airdyne for calories Grasshopper (L+R=1) KB Swings Squats Burpees  

Warm up: It will be unveiled at 6am (Music by Kris Kross) Mobility: 2min/side couch stretch 2min/side triceps extension smash (BSL pg. 276) (test, re-test ability to get in a solid front rack for [...]

Warm up: Review step-by-step Burpee form. Then 2 minutes of burpees and sit-ups. (Just because these movements are in the WOD for time, it doesn’t mean they should lok any different than in the [...]

Warm-up: Partner up and get a med ball – 1 min ball throw mix-up between platforms – 1 min burpee/toss – 1 min ball throw mix-up between platforms Mobility: Glute smash and [...]

Group warm up: Slow, perfect Push-ups and flutter kicks Review of the ring dip and S2OH standards of movement Mobility: Overhead tissue smash option 3 (BSL pg 257), Super front rack (pg 260), [...]