Workout of the day

WARM UP -KB 20 KB swings 20 walking lunges 10 push ups 200m Run MOVEMENT/MOBILITY – wall :30 lat/tricep stretch on rig/ side :30 turnback stretch on rig / side :30 wall hinge stretch :30 calf stretch on rig / side :30 cross-legged piriformis stretch / side :30 wide stance forward fold :30 upward dog […]

WARM UP 1:00 arms only bike or ski 2:00 bike MOVEMENT/MOBILITY – barbell :30 deep squat stretch holding barbell on ground :30 sleeper stretch / side 10 Cat/Cows 5/5 Kneeling T-Spine Rotations :30 Wrist Stretch 10 Scorpions *grab barbell 5 clean high pulls 5 Strict Press 5 push press 5 push jerks w/ :03 pause […]

WARM UP – 3 Sets :40 Row :20 rest :30 Air Squat (pause, Regular, Jump Squat) :20 Rest MOVEMENT/MOBILITY – moderate band, barbell *grab moderate band :30 banded lat stretch on rig / side :30 band assisted squat on rig 12 banded shoulder flexions in bottom squat on rig (band around t-spine) :30 banded hip […]

WARM UP 50 Single Unders 5 Burpees 10 Air Squats 5 Burpees 50 Singles or 25 Dubs into, 4 Rounds Alternating w/ Partner :30 on/:30 off Echo Bike then, :30/:30 Pigeon :30/:30 T Spine rotations :30 Forward Fold :30 Side Lying Quad Stretch PARTNER WOD For Time: (Split However) 200 Double Unders (split However) – […]

WARM UP 2 Sets :45 Bike :45 Spanish squat hold :45 Spiderman Rotations then, -Banded Lat Stretch -Banded Front Rack Opener -10 Kip Swings -3 Jumping Pull-Ups -:30 Wrist Stretch into, 10 FR Openers 6 Strict Press 6 Front Squats 6 Thrusters *add weight 1 to bar 5 Thrusters *add weight 2 to bar 3 […]