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1) Dynamic Running & Jumping Warm-Up (high knees, butt kicks, skipping, bunny hops, kangaroo hops, froggy hops, gorilla hops, single leg jumping)

2) Jump Rope Warm-Up & Drills (singles, one-legged, running, high knees)

3) Banded Pull Apart Series (palms down, palms up, lat raise, front raise, face pull, screw-ins)

4) Barbell Pec Smash w/Rear Delt Tack & Floss

SKILL: Double Under’s, Kipping, Pull-Ups


1) Plantar Surface

2) Anterior Shin & Calf Smash

3) Calf Stretch

4) Lat & T-Spine Stretch

WOD: Perform the following for time; alternate exercises:

  • 50/40/30/20/10 reps DU’s

  • 25/20/15/10/5 reps Pull-Ups

**15-minute time cap


1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Side Plank w/One Foot On Bench, 10s hold/5s rest – repeat for 3-minutes

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility

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