WODs & News
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Weekly Movement Forecast
M- Half Kneeling DB Press/Bent Over Row / Ski & DB Thrusters
T- Triple-T-WOD Tank-Tops + Teammates (Accessory Work + Bike Cals, Sandbag Carry,T2B)
W- Box Squat Cycle + Row/Deadlifts/Box Jumps
TH- Benchmark workout! + "Annie"
F- Clean lift-off + High Hang Clean / Burpees+DB Cleans+C2B Pull-ups
NEW CYCLE #1
Starting the week off with a new cycle! The primary focus of this cycle will be the single arm DB press. With a prescribed tempo and the use of a DB this will be an excellent way to focus in on shoulder position and support, while still building strength.
NEW CYCLE #2
Rolling into a new box squat cycle! We eased into them two weeks ago, and now we will begin our journey to more booty gains. Our main focus on this cycle is to shift out the quad dominant squat, utilizing more of your posterior chain.
We have a fun benchmark day lined up for you all. If you’ve never done a “Death by” shuttle Run, you’re in for a treat. Think of the old beep test you used to do in the gymnasium.
The old school “Annie” workout is the most classic take on the double Unders/sit-ups combination. This is a great workout to show off your improvements in the double Unders department!
NEW CYCLE #3
Hang cleans! We are starting a cycle with the focus very similar to that of our most recent snatch cycle. You will see lift offs to begin, focusing on back positions and driving through the legs. Along with a High-Hang position clean, focusing on dialing in the “get tall” position.