Our Blog

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 5 STRICT KNEES TO ELBOWS 5 CAT-COW 10

STRENGTH / FOUNDATION 10X1:00: 2 PRESS 3 BENTOVER ROW (ACROSS) WOD 16:00 CAP: 21 CLEAN AND JERK 135/95 10 FRONT

STRENGTH / FOUNDATION 15:00: CHOOSE YOUR OWN BUDDY WOD *TEAMS OF 2 – SPLIT WORK 20:00 CAP: 60/46 CAL BIKE

OPEN WOD 25.1 AMRAP 15:00: 3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 50/35 **10 LUNGES (5

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 10 PALLOF PRESS L/R 10 BAND TWIST L/R 5 KB HIP OPENER

STRENGTH / FOUNDATION 15:00: 5 BENCH PRESS 10 GORILLA ROW WOD 8 ROUNDS, 20:00 CAP: 24 DUBS / MOD: 36

STRENGTH / FOUNDATION 5X2:30: 6 STRICT PULLUP (UNBROKEN *USE BANDS) 3 HANG POWER SNATCH (ACROSS) SMALLEST UNBROKEN SET OF PULLUPS

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD 20:00 CAP: 3 HSPU / MOD: HR PUSHUP 3 POWER CLEAN 135/95

STRENGTH / FOUNDATION 16X1:00: 1) 8-10 DB BRIDGE ALT. TOP DOWN FLOOR PRESS 2) 10 DB ALT. FRONT & LATERAL

STRENGTH / FOUNDATION 5X2:00: 6 DB DEFICIT SPLIT SQUAT L/R 3 DEADLIFT OR SUMO WOD 15:00 CAP: 21-15-9 BOX JUMP