WOD January 1, 2018

WOD January 1, 2018

MOVEMENT 3 Rounds Tactical Frog x 60 sec Deadbugs x 5/side Alternating Supermans x 5/side STRENGTH 5 Rounds Back Squat x 5 @ 32X1 *rest 2 minutes 3 Rounds KB Row x 8/side Single-Leg RDL x 8/side Ab Wheel Rollouts x “Quality Set” *rest 45 seconds after each...
WOD December 30, 2017

WOD December 30, 2017

SKILL Jump Rope Practice CONDITIONING MINUTE DRILLS 4 Rounds Double Unders x 30 sec Burpees x 30 sec Side Plank (R) x 30 sec Double Unders x 30 sec Burpees x 30 sec Side Plank (L) x 30 sec *rest 3 minutes RECOVERY Steady State Aerobic Cooldown Assault Bike *or* Rower...
Member Spotlight – Liv Hein

Member Spotlight – Liv Hein

MEMBER SPOTLIGHT In the seventeenth installment of our “Member Spotlight”, we’re featuring one of the hardest working individuals that I’ve had the pleasure of meeting. In addition to working and being a full-time student, she still makes time...
WOD December 29, 2017

WOD December 29, 2017

MOVEMENT 3 Rounds Kickstand Squat x 5/side KB Arm Bar x 5 breaths/side KB Windmill x 5/side STRENGTH 5 Rounds KB Press x 7/side *rest 2 minutes 3 Rounds Sliding Reverse Lunge x 8/side Ring Rows x 12 Pike Lift-offs x 5 w/ pause *rest 45 seconds after each...
WOD December 28, 2017

WOD December 28, 2017

SKILL Turkish Getup CONDITIONING EMOM for 15 Minutes Round 1: 1-Arm KB Swings x 6/side Round 2: Shuttle Run x 100 yards Round 3: Assault Bike x 10 sec (MAX EFFORT!) MOBILITY IT Band Smashing x 2 min/side Quad Smashing x 2 min/side Couch Stretch x 2...

Pin It on Pinterest