• shihan44

Friday April 10

At home wod

Mobility Day! Yup, it’s time again...

- 1 minute in each position with the band or strap. equal’s 5 minutes per leg x2 equals 19 minutes! that’s leg straight up, then to the side, then knee to chest and slooooowly push out across the body, back to hamstrings again then finally rolling over to size or belly for those quads/hip flexors.

- doorway shoulder stretch, 3 positions; T, Y and W, hold each for 1 minute again x2 wait a minute....

- banded shoulder to opposite heal, 1 minute each side

- kb reset, 2 minutes each side

Ok! Work transitions that’s a bit over 20 minutes. now a simple movement wod for quality!





and now...if you haven’t done it yet, get registered for the fundraiser!


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


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Estes Park, CO 80517

(970) 227-0499

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