WOD-211103 “KAREN & ANNIE”
Wednesday, Week Four, A-Lactic Strength - Part A (25 min): A) Hold for 2 minutes for one round of (2 Min): Stretch 1- Thoracic Bar Mobilization B) The Squat Snatch [...]
WOD-210730 “HOT”
Friday, Week One, Oxidative Strength (25 min): A) Lower Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible of each exercise in 30 seconds: Stretch 1-Air Squats [...]
WOD-210119 “CARL’S JR”
Tuesday, Week Three Accumulation Phase, Eccentric Isometric Contrast (25 min): A) Lower Body Dynamic Functional Warm-Up (3 Min): Complete as many reps as possible of each exercise in 30 seconds [...]
WOD-201015 “AMAZING GRACE”
Thursday, Week One, Max Effort Upper Body - Part A (25 min): A) Upper Body Soft Tissue Warm-Up (4 Min): Hold for up to 60 seconds with maximal pain tolerance [...]
WOD-200724 “THE LIBRARIAN”
Friday, Week Four, Oxidative Strength - Part A (25 min): A) Upper Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible for each exercise in 30 seconds [...]
WOD-200716 “DANIEL”
Thursday, Week Three, Bear Complex (25 min): A) With a Band attached to the post of the rig, perform each stretch, holding for 60 seconds of (4 Min): Exercise 1 [...]
WOD-200710 “POW!!!”
Friday, Week Two, Oxidative Strength (25 min): A) Upper Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible for each exercise in 30 seconds of: Stretch 1-Bilateral [...]
WOD-200211 “CHECKMATE”
Tuesday, Week Two, Max Effort Upper Body - Part A (25 min): A) Upper Body Soft Tissue Warm-Up (3 Min): Hold for up to 45 seconds with maximal pain tolerance [...]
WOD-200210 “RUNNING KAREN”
Monday, Week Two, Max Effort Lower Body - Part A (25 min): A) Deadlift Warm-Up (3 Min): With an empty or lightly loaded barbell, complete as many reps as possible [...]
WOD-200118 “KAREN” AND “ANNIE”
Saturday, Week Two (Accumulation Phase) Superslow Eccentrics (25 min): A) E2MOM (4 min): Every 2 minutes, on the minute for 4 minutes (2 sets) complete 3-6 repetitions of the first [...]