WODs

Warm-up: 20-15-10 of Squats and Grasshoppers Mobility: standing hip circles, leg swings while holding onto rack or wall (forward/back, side to side), couch stretch, wrist openers Strength: Front [...]

Warm-up: Dots (x2), high knees, butt kickers, zombie walks. Then at your own pace: 15-10-5 of jumping jacks and squat jumps. Mobility: Calf stretch against a wall, posterior chain roll-out [...]

Warm-up: 3 min med ball toss with partner – 1 minute of min of freestyle mix-ups, 1 minute of squat and toss, 1 minute of burpee and toss Mobility: Static spidermans with band distraction, [...]

Warm-up: Three rounds of 10 squats, 10 sec pull-up bar hold, 10 lunges (L+R=2) Mobility: Russian baby maker, couch stretch or super couch variation for those who have good ROM in quads and hips [...]

Skill review: Push-up – vertical forearms and tight positions!!! Warm-up: 2-in-2 Mt Climbers, Slow Push-up Mobility: Band pull aparts, T spine roll-out, shoulder capsule mobilization (BSL [...]

Pre-mobility warmup: 2 Rds of 2 Wall walks & 6 wall balls (20/14lbs) Mobility: Posterior Chain floss, Super Front Rack position, Banded spiderman’s (hip distractions), T-spine roll out [...]

Warm up: Dots, zombie walks, high skips, bear crawl, crab walk Mobility: Banded distraction/Super Front Rack, Glute smash, T-Spine Smash Strength: Front Squat – working off your 1RM Front [...]

Warm-up: 3-in-3 of jumping jacks, lunges, flutter kicks Mobility: Lat rollout, Sampson stretch, shoulder distractions Today we are testing our fitness with a benchmark WOD – [...]

Warm up: Handstand hold (or plank hold) & air squats Mobility: Anterior Compartment smash, glute smash, T-Spine Smash Strength: 8 min Hang Snatch & OHS EMOM @ 70-75% 1RM Conditioning: [...]

Warm-up: 2 minutes of Double-unders (to meet the level II standard, 50 double-unders must be accumulated in 2 minutes) Mobility: Russian babymakers, static spidermans, hip distractions Strength*: [...]