August 13, 2018

Mob: FR Lats/Thoracic Spine x2m

2 rounds:

KB BU Arm Bar x8e

Band Tri Ext x15

Jog 200m

Skill: Strict Press Skill

1x5 (PVC Strict, PP, PJ, SJ)

1x5 (BB Strict, PP, PJ, SJ)

2x5 W/U PP

EMOM x5m

5 Strict Press @ RPE 7  + Ring Deep Squat Breathing x5 breaths


Run 300m

10/8 C...

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 19, 2018

Mob:FR calfs and quads x2m

Band ankle traction squat x30-45s ea (Would you rather have free wifi or coffee wherever you go?)

2 rounds:

Spiderman w. Reach x 5 ea

Scap push up/Pullup x 10

Band tri x 15

Skill:T2B Skill

2x5 ea. hollow/superman/rocks


30 DU

10-15 UB T2B


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 4, 2018

HAPPY 4th Of July

Mob: SB hip flexor/ FR quads (QOD: What is one of the things on top of your bucket list?)

2 rounds:

Russian KBS x 10

Walking hip flexor lunge with toe touch x 10 yds

MTn climber x 10 each

Skill: Squat TEch

2x5 Air squat

2x5 squat therapy ( facing a wall)

2x5 P...

June 30, 2018

Mob: SB infra and piriformis x2m + Ankle Walks x50y ea  (QOD: What’s your favorite thing about Buffalo?)

2 rounds:

OHD Squat x8

Lunge into Hip Flexor Stretch x10y

Prone Press-up into inchworm x10y

Skill:Snatch Tech (3s Pause bk)

1x5 PVC

1x5 BB

Full Snatch w 3s Pause bk

5x2 @60-...

June 26, 2018

Mob: Softball Hip Flexors/Piriformis x2m  (QOD: Favorite Book to read right now or Audiobook?)

Dynamic W/U:

Skill: Box Squat Tech

1x5 Air

1x5 Goblet

1x5 BB

Strength: DE Box Squat

12m EMOM

Min 1: 3 Squat @ 60- 65% (alt Box and Free)

Min 2: 3 Box Jump (Land High)  

WOD: 3 Rounds


June 22, 2018

Mob: Banded Ankle Traction (Hold Squat) 2x30s ea (QOD: What’s your favorite smell?)

Dynamic W/U x7m

Skill: Snatch

Pvc oly w. U x 5

BB oly w.u x 5

4x3 Full Snatch w/ 3s Pause bk @50-55%  + 90/90 Hip Lift x5 breaths


9 HSPU (pad)

6 Burpee

3 HPS (95/65)


3 r...

June 13, 2018

Mob: SB Foot/Calf Smash x2m

Banded ankle squat on rack x :30s each (QOD:Where is your family from originally?)




Plate step ups with Partner and MB toss

Strength: OHD squats

1x5 PVC ohd squat

1x5 BB ohd squat

5x3 @ RPE 7


90/90 hip lift x 5 breath

WOD:8 mi...

June 5, 2018

Mob: SB piriformis/hip flexors

90/90 hip lift x 5 breath (Would you rather sit with a resting lion for ten minutes or run across a hungry alligator’s back?)


2 rounds

X Band walk x 20 yds

Med ball clean x 10

Spiderman w. Reach x 5 ea

Skill: Hang Power Clean

1x5 PVC oly...

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