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Warm up – 50ft High Knees / 10 per leg Supine Leg Lifts / 10 per leg Single Leg Glute Bridge / 10 per side Lunge with Hip Flexion / Wrist Rocks / 10 each way Wrist Rolls / Push-up Plus / Plank to Pike / Shoulder Shrugs A) Support Your Local Box WOD #2 […]
Buy in / Mobility – 1 min each Knight Stretch / Hip Opener / Cat Cow / Squat to Stand / Trap Stretch / Calf Stretch on Wall / Manual Tricep Stretch Prep – 3 Rounds 30 Skips 6 Burpees or Devil Press 5 Inchworms United In Movement WOD #7 10 Min AMRAP Compete 2 […]
Buy in / Mobility – 1 min each Upper Pec Stretch / Overhead Squat on Wall / The Prayer / T-Hip Opener / The Knight / Active Frog / Shoulder External Rotation with PVC / Overhead Squat with PVC (slow and controlled) Prep – 3 rounds 5+5 DB Thrusters or 10 Air Squats 2 Burpees […]
Warm up – 1 min Each Samson Lunge / Roll Over to V-sit / Knight to Hamstring / Bottom of Squat Hold / Wide Hip Opener / Armless Prayer / Seated Wall Slide Prep – Set up and go through a few reps of each United In Movement WOD #5 Every 4 min (3 min […]
Warm up – 3 Rounds 10 Crossed Side to Side 10 Squat to Stand 10 Knight Stretch on Box 30 sec Samson w/ Side Stretch Prep – 3 Rounds easy pace 5-10 Push-ups 10 Squats 5-10 Push-ups 10 Lunges 5-10 Push-ups 10 Deadlifts A) United In Movement WOD #3 * 20 min AMRAP Compete 20 […]
Warm up – 2 rounds of – 30 sec Jog in Place / 10,10,10 Single Leg Hops / 10,10,10 Double Leg Hops then 2 rounds of – 10 Slow Air Squats / 1 min Bottom of Squat with mobility / 10 Fast Air Squats then 2 rounds of – 30 sec arm swings forward and […]
