Power 10 minutes
High Box Jumps x 5
Hip Bridge Hold x 20 sec
Conditioning
15 min AMRAP
Run 200
Pull Ups or Jumping Pull Ups 20
Air Squats 20
Sit Ups 20
Accessory Work 10 minutes
Plank hold x 30 sec
Sledge Hammer Swings 20
Warrior WOD
Championship Fight Gone Bad
5 Rounds
1 min Wall Balls 20/14
1 min SDHP 75/55
1 min Box Jumps 20
1 Push Press 75/55
1 min Row for CAL
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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