Archives

Pre workout mobility (10 min): Band distractions on hips, lacrosse ball to glutes, fire hydrant circles Strength: Clean Pull to Full Clean – 10 min EMOM at 80% of your 1RM of your Clean Then, [...]

Pre-workout mobility (10 min): T-spine smash with lacrosse ball and/or barbell, then T-spine rollout reaching overhead to hold unloaded barbell on floor Strength: (20 min) Push-press 3-3-3, Power [...]

Group warm up: Tabata squats (rest in bottom position) for 4 rounds 10 Minute Pre-workout Mobility: Lax ball to pec on wall, barbell shoulder smash, wrist openers Front squat: 2-2-2-2 (15 [...]

Partner Up! For time: Partner A holds barbell in front rack (185/120lb) while Partner B performs burpees – partners must complete 100 burpees Partner A holds a static plank while Partner B [...]

Overhead mobility – slow dislocates and presses from behind neck in lunge, external rotation on floor with partner isolating shoulder Strength: BB complex for form (50-60% of1RM) – 1 power [...]

Strength: Clean for 2 reps – EMO2M (every minute on every other minute) for 14 minutes – add weight each set if possible Then, “Georgia” 5 rounds for time of: 10 Power Cleans (135/85lb) 15 [...]

Ball Drills for warm-up Then, for time: Lunge 100m Uneven Farmer’s Carry 40m (70&50+/50+&30+lb) 21 Deadlift at bodyweight Lunge 100m Uneven Farmer’s Carry 40m 15 Deadlift at BW Lunge 100m [...]

Strength: Bench Press 3-3-3-3 (band pulls with static hold between sets) 4RFT of: 5 Handstand Push-ups 5/5 KB Cleans (24/16k) 10 TTB 50 DUs Beginners: HSPU progression, KB swings, knee-ups, 10 DU [...]

Mobility: Hip openers, chest openers, wrist openers Strength: Squat – 20 minutes to work to a 1RM (beginners should instead work on form for a heavy set of 3-5) Then, AMRAP in 14 minutes [...]

Partner WOD 1 partner works on the task while the other performs single-unders. Split the reps as evenly as possible. 2 RFT of: 50 Wall balls (20/14lb) 40 Box jumps (24/20″) 30 KB Swings [...]