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1) PVC Pipe Lat Pull Down with Hollow Body Hold

2) PVC Pipe Warm-Up

- Arm Rotations

- Diagonal Arm Circles

- PVC Pipe OHS with 5s Pause in Bottom (reverse grip)

- PVC Pipe T-Spine/Lat Stretch

3) Barbell Warm-Up (5 reps each)

- BH Snatch Grip Push Press

- Tempo OHS w/3s Pause in Bottom

- Drop Snatch + Snatch Drop

- Snatch Balance

4) Glute & Hip Flexor Smash + Couch & Frog Stretch

STRENGTH: Snatch Balance + Overhead Squat (3+3) X6 sets total

ACTIVE MOBILITY (90s per area)

WOD: Perform the following every 2-minutes for 10 rounds total:

- 5 Box Jump Over’s (20/18”)

- 10 Inverted Rows (feet elevated, start strict & go to kipping as needed)

- 15 Overhead Squats (45/35)

**REST with time remaining in 2-minute interval

**SCORE is total rounds out of 10 completed successfully


1) 100m Walk

2) Core Work: Barbell Pull-Over’s, 8 reps x 3-4 sets

3) Foam Roll

4) Weighted Butterfly Stretch (use 25lb plates & tailbone against a wall)

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