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Category: Blog


Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension

Posted by Juliet in Blog, knee extension, knee pain, knee range of motion, pete the wonder dog, spondy, stenosis, terminal knee extension, tke, voodoo band, voodoo floss, voodoo x. Comments Off on Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension

19th December

Hey Mwodies, Today’s episode deals with a quite common problem we see associated with athletes complaining […]


Holiday De-load Training Week? You Need To Play More People.

Posted by Juliet in Blog, jenny labaw, marcus brown, slack line. Comments Off on Holiday De-load Training Week? You Need To Play More People.

12th December

Hey December Leopards, Today’s MWod episode is homage to playing a little bit more.  During […]


Open and Closed Toque Systems And the MWod Leopard Test

Posted by Juliet in #leopardtest, Blog, Diane Fu, leopard test, open torque. Comments Off on Open and Closed Toque Systems And the MWod Leopard Test

10th December

Hey MWodies, Today’s episode is a discussion about why we tend to see different  kinds […]


Open and Closed Torque Systems And the MWod Leopard Test

Posted by Juliet in #leopardtest, Blog, closed torque, Diane Fu, leopard test, make the invisible visible, open torque. Comments Off on Open and Closed Torque Systems And the MWod Leopard Test

10th December

Hey MWodies, Today’s episode is a discussion about why we tend to see different  kinds […]


Creating a Stable Low Back with Better Hip Mechanics

Posted by Juliet in awesome, back pain, Blog, brian mackenzie, dead lift, hip, jenny labaw, low back, low back pain, over extension, pulling, torque. Comments Off on Creating a Stable Low Back with Better Hip Mechanics

6th December

Hey MWodies, Today’s mission is a good example of solving a very common low back […]


Building a Better Front Rack: Shoulder and Trunk Stability Relationship

Posted by Juliet in Blog, Diane Fu, elbows up, front rack, fubarbell, rack, shoulders. Comments Off on Building a Better Front Rack: Shoulder and Trunk Stability Relationship

4th December

Hey Mwodies, Today’s episode is about exploring the relationship of a mechanically sound shoulder position […]


The 500th Video; Great Sub-Scap Shoulder Smash Drill

Posted by Juliet in Blog, bubo, rotator cuff, serratus anterior, shoulder, shoulder pain, sub scap, subscapularis. Comments Off on The 500th Video; Great Sub-Scap Shoulder Smash Drill

29th November

Hey Leopard Legion, Today’s MWod episode is a great fix for those pesky tight tissues […]


It’s Not Just Absolute Position, It’s Stability as Well

Posted by Juliet in Blog, elyse umeda, internal rotation, muslce up, ring dip, shoulder, shoulder pain, stability. Comments Off on It’s Not Just Absolute Position, It’s Stability as Well

27th November

Hey Mwodies, I am often asked the question, stability or mobility first?  It turns out […]


MWod Fight Club Social Pressure Drill

Posted by Juliet in Blog, fight club, make a better decision, social pressure. Comments Off on MWod Fight Club Social Pressure Drill

16th November

Hey Leopards, Today’s episode is homage to the fact that we are in this thing […]


Jill Miller and Your Dys-Supple Neck

Posted by Juliet in Blog, head, jill miller, neck, neck pain, thoracic outlet, TOS, yogatune up. Comments Off on Jill Miller and Your Dys-Supple Neck

6th November

Hey Mwodies, Today’s mission is one of the missing pieces to our latest MWod neck/overhead […]



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips