9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

WOD

February 27, 2014

Yes, I know many of you will not be able to hit the positions in the video, but it is a great test of shoulder mobility. Developing mobility starts with finding what areas need work and making sure you are not blaming the wrong area. Watch and test.   Warm Up:  Hip Mobility...
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February 26, 2014

Please watch today’s video. This is a great explanation of where your grip should be for everything in the front rack position (front squat, thruster, jerk, etc. ). There are some follow videos on youtube that build on this as well.   Warm Up: Run 1 Lap, Hip Mobility...
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February 25, 2014

Warm Up: Run 1 Lap, Hip Mobility Drill x2,  2rds: 10 Bar Kips, 30sec Handstand/ Plank 3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week) PVC  (dislocates, good mornings, Overhead Squats)2x10each 5min Banded Squat   ATHLETE 4rds 10 Strict Pull...
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February 24, 2014

For you guys that are competing in the Open, you will get some recovery after Monday’s wod. These movements will be in the Oen and we have seen similar schemes over and over again. This is good prep.   Warm Up: Run 1 Lap, La’x ball Upper Back (lying on floor) Hip...
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February 20, 2014

2x Hip Mobility Drill, 2min Double Under Practice,  3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle 2min mini band squats or regular banded squats for beginners PVC: dislocate, good morning, jump squats (once...
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February 19, 2014

2x Hip Mobility Drill, 2min Double Under Practice,  3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle 2min mini band squats or regular banded squats for beginners PVC: dislocate, good morning, jump squats (once...
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February 18, 2014

Warm Up: 2x Hip Mobility Drill, 2min Double Under Practice,  3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle 2min mini band squats or regular banded squats for beginners PVC: dislocate, good morning, jump...
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February 16, 2014

Lets get into some good skill work and conditioning for the next few weeks. Our Warm ups will be a little longer and we will keep the same warm up for an entire week. Warm Up: 2x Hip Mobility Drill, 2min Double Under Practice,  3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing...
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February 14, 2014

Warm Up: 2x Hip Mobility Drill, Banded Lat Pull, Banded Front Rack,  3x 5 Wall Squat+ 5 Goblet Squat+ 5 Push Up PVCx2   ATHLETE 1) 15min: 1RM Front Squat 2) 15 min AMRAP 15 Box Jump (24/20) 12 Push Press (115/75) 9 Toes to Bar   Beginner 1) Front Squat: 5,5,5,3,3,1,1...
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