Apr 26 2017

Wednesday, 26 April, 2017 WARM UP – MOBILITY Dynamic running warm-up Roll-out: Calves, quads, Lats/Back — Tech: Rowing + Doubleunders 2-3 warm-up sets of: 30-45s rowing 20-30 Doubleunders or Practice time WOD A SHAKE YOUR MONEY MAKER Complete 4 rounds for...

Apr 25 2017

Tuesday, 25 April, 2017 WARM UP – MOBILITY 5 min: Quick dynamic shoulder + red band warm-ups (pulls, rows, presses etc.) 5 min: Warm-ups Time for Strict pull-ups + strict press WOD A SHOULDER PRESS SHOULDER PRESS X 12 Every 90s x 10 (5 sets of each alternating):...

Apr 24 2017

Monday, 24 April, 2017 WARM UP – MOBILITY Every 90s x 6 (2 rounds of each): Row ~75s @75-80% effort 10 Hollow rocks + 10 Supermans + 10 Glute Bridge 12-15 Plate Squats (10-15lb plate) – (Start 1/2 on Row 1/2 on Hollow work) — Pre-squat hip opener...