WOD Blog

Wed, Mar 11

3.11.2026


(Time)
Warm Up
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backward Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

1-2 Sets
1:00 Row OR Ski (moderate)
10 Alt Leg V-Up
5 No Jump Burpee
5 Box Jump Over (low)

Strength
Back squat
Set 1- Light warm up x 3
Set 2- Medium warm up × 3
Set 3- 65% × 5
Set 4- 75% × 5
Set 5- 85% × 5+

Conditioning
4 rounds for reps of:
40 seconds of dumbbell push presses 50/35
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)