SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Then 3 rds NFT of: 10 OHS w/ PVC or Band (do 1 pass through before each OHS) 5-10 push…
coachJuly 16, 2022
WOD WOD, April 20, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches…
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SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 set of: :20 on/:10 off Mountain climbers Cossack lunge Scorpions Partner up 2 set: You Go I Go style…
coachJuly 15, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 2 Sets of: 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders…
coachJuly 14, 2022
ThursdayWarm-upWarm-up3 Minutes Run/Row or Bike Equivalent Overall Dynamic Body Stretch 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set: 1:00 row 10 elbow-to-instep + reach :30…
coachJuly 13, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 6x World's greatest stretch (3 each side) 20x Front rack BB stretch 4 minute BB Complex of: 3x Clean grip…
coachJuly 12, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 DB dead lifts :10…
coachJuly 11, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :20 on/:10 off Mountain climbers Jumping jacks Jumping air squats 1 set: :20 on/:10 off Mountain climbers Jumping…
coachJuly 10, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 alternating back-rack elbow rotations…
coachJuly 9, 2022