Power Block 10 minutes
50m Sprints
Forward Leg Swings x 10 R/l
Conditioning
AS-PP-Run
AMRAP in 14 minutes
20 Air Squats
20 Push Press 65/45
400m Run
Post your scores to the Whiteboard.
Accessory Work x 3
Ring Rows x 10
Scapular Push ups x 10
Warrior WOD 9:30 AM
40 Burpees
400m Run
40 Air Squats
400m Run
40 Sit Ups
400 m Run
40 Push Ups
400m Run
40 Pull Ups
400m Run
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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