October 9, 2018

Mob: SB Feet/Calves/Infras x2m (Favorite Haloween Character you have ever been?) 

2 Rounds:

Inchworm w Pushup x5 

KB Iso Deadbug x30s ea 

Band Facepulls x15 

Skill:  Row Technique

2x10 Legs Only No Straps (focus on not leaning far back and driving with legs hands back first)


September 30, 2018

Mob: FR Quads/Hams x2m

(What’s your favorite October activity?)

2 rounds:

Plate Counterbalance squat x8

Lateral Bear Crawl x10y

SL Glute Bridge x10e

Skill: Box Squat Tech


Air Squat

Box Squat

BB Back Squat

Strength: BB Box Squat w Chains

5x5 @ RPE 7 + 90/90 Hip Lift between se...

September 13, 2018

Mob: Softball Hip Flexors/Piriformis x2m

(How long before bed do you turn off screens, like phones, tvs, tablets, etc...?)

Warmup: 2 rounds

MB Cleans x8

Wall Press Deadbug x5 breaths

Skill: Hang Squat Clean

1x5 PVC Oly

1x5 BB Oly

3x2 W/U (ak, bk) Squat Clean

4x2 Hang Squat Clea...

August 30, 2018

Mob: BB Foot/Calf Smash x2m

(Top 3 Ingredients in your salad, besides lettuce)

Warmup: 2 rounds

KB Partner Push Swing x8

OHD PVC Squat x10

Bike 10 Cal

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x3 W/U Sn Pull (fl) + Sn Pull (bk) + HPS (ak)  

5x3 Sn Pull (fl) + Sn Pull (b...

August 23, 2018

Mob: FR Lats/Upper Thoracic Spine x2m (What was the last thing you did before bed last night?)

Warmup: 2 rounds

Row 250m

Hollow Body x10

Superman x10

Pushup into Inchworm x5

Skill: Ring MU Skill

2x5 FG Ring Row

2x5 BW Transition

3x5 Ring Kips

3x35-40% Max RMU + Deep Squat Breath...

August 4, 2018


FR calfs and quads x2m

Ankle walks x50y ea (Would you rather have no internet or no running water?)


2 rounds

Hollow body x 10

Super man x 10

Bang bicep x 20

Mtn climber x 20

Skill: Bar work complex

2x5 kips on bar

2x5 box bar mu transition

5x 2 ttb/2c2b/1bmu

Or 5x2 ttb...

July 17, 2018

Mob: Softball Pecs and Infras x2m (Would you rather experience the beginning of planet earth or the end?)

2 rounds:

3 wall walks

Band up spread apart

:30s high tension plank

Skill: HS tech

4 sets

strict pike def (4”/2”) x5-10 +

Lat stretch x 5 breaths

Strength:  3 sets

KB Tri Ex...

July 14, 2018

Mob: FR Lats/Quads x2m (Would you rather eat a small can of dog food or 6 over-ripe bananas?)

2 rounds:

PVC lat stretch x 5 deep breathe

Std band pull down x 20

Shoulder tap x 8 each w. Plate on back


2x5 hollow body/superman/hollow rocks

T2B every :90 s x 5

10-15 UB


July 7, 2018

Mob:  FR IT bands/ ham (QOD: What are you most excited about this weekend?)

2 rounds:

X band walks x 20y

PVC OHD squat x 10

Spidermans w. Reach x 10 yds

Skill: Snatch

1x5 pvc oly w/u

1x5 BB oly w/u

5x3 Hang power snatch @ 50-55% (Ak)

Strength: Back squat

4x5 @ RPE 7

All 4 belly l...

June 21, 2018

Mob: BB Calf/foot smash x2m (QOD: How many times have you eaten out this week?)

2 rounds:

Band Tri Ext x15

Band Facepull x15

Ring Row x10

Hollow Body/Superman x5e

Skill: Test Max set of C2B


3 x 5-8 strict C2B + PVC Lat Stretch x5 breaths

WOD: 16 Min AMRAP (Partner split re...

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