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8/9/22

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Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curl 10 Single Leg RDL/Leg 8 Split Squat Rock Backs/side Strength: RDL 3x5-8 - increase load/reps Bulgarian Split Squats 3x8-12/Leg - increase load/reps Conditioning: 3 sets - 2:30 ON/OFF: 500/400m Row (Under 2 min to complete) 1 1/4 Goblet Squats…

8/2/22

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Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curls 10 Single Leg RDL/Leg 8 ATG Split Squats/leg Strength: A) RDL 3x5-8 - increase load/reps B) Bulgarian Split Squats 3x8-10/leg - increase load/reps Conditioning: Partner WOD - 3RFT: 100-75-50: Double Unders 30-20-10: Kettlebell Swings 9-7-5: Front Squat I go,…

8/1/22

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Warm Up: Band shoulder series then 2 rounds: 30 sec Close Grip Bar Hang 10 DF Cuban Press 5 Bent Over Med Ball Slam 15 Rocking Hip Flexor Mob/side Strength: Pause Bench Press 3x5-8 - increase load/reps Pronated Pull ups 3x5-8 - increase load/reps Conditioning: Partner WOD 12-10-8: DB Incline Bench…