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Saturday Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 35: Buy in: 1 mile run 14 Thrusters (75/55) 14 Pull-ups 14 Burpees

Friday Warm-up MOBILITY Scorpion Stretch : 1 minute each side Down Dog: 1 minute Child’s Pose: 2 minutes ACTIVATION Overhead Circles: 20 reps each direction Front Plank: 30 secons Handstand [...]

Thursday Warm-up 7:00 :30 Jump Rope 100ft Plate Carry :30 Glute Bridge Hold Metcon ACTIVE RECOVERY EMOM 25: 1) 12/9 Cal Row 2) 35 Double unders 3) 20 Sit ups 4) 10/7 Cal Row 5) 20 Russian Twist

Wednesday Warm-up MOBILITY Straddle Stretch: 1-2 minutes Ankle Stretch: 1-2 minutes each Couch Stretch: 1 minute each side ACTIVATION 8:00 200m Run 6 Kip Swings Hollow/Arch 6 Push ups 9 Air [...]

Tuesday Warm-up MOBILITY Banded Shoulder Distractions: 1 minute each side Squat Hold: 1-2 minutes Foam Roll Calf: 1 minute each side ACTIVATION 3 rounds: 10 Box Steps 50ft Single Arm OH KB Carry [...]

Monday – Deload Week Warm-up MOBILITY Drop Ankle Stretch: 1 Minute each side Cobra Pose: 1-2 Minutes Down Dog: 1-2 Minutes ACTIVATION 1:00 Row Banded Good Morning: 30 reps 1:00 Row Banded [...]

Saturday Warm-up MOBILITY Wall Pec Stretch – 1-2 minutes each side Couch Stretch – 1 minute each side ACTIVATION 3 Rounds for Quality: 10 Calorie Row 10-20 Second Handstand Weight [...]

Friday Warm-up MOBILITY Banded Shoulder Distraction – 1 minute each side. Spiderman Hold – 1 minute Down Dog – 1-2 minutes ACTIVATION EMOM 9 1):30 second Squat Hold 2) 50ft [...]

Thursday Metcon OPTIONAL ACTIVE RECOVERY DAY EMOM 20 1st – :45 Row 2nd -:45 Strict Toes To Bar 3rd – :45Farmers Carry 4th – :45 Hollow Hold

Wednesday Warm-up MOBILITY Straddle Stretch – 1-2 minutes Foam Roll T-Spine – 2 minutes ACTIVATION For 7 minutes at a controlled pace: 10 Scap Pull-ups 10 Bar Kips Arch to Hollow 50 [...]