SundayJuly is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!Warm-upWarm-up2 minutes Rowing…
coachJuly 2, 2022
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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SaturdayJuly is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!Warm-upWarm-up5 minute run…
coachJuly 1, 2022
FridayWarm-upWarm-up1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm + push-up 5 elbow instep + reach/side 10 alternating reach in bottom of squat :30 air squat…
coachJune 30, 2022
ThursdayWarm-upWarm-up1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest :10 :20 jumping pull-ups – Rest :10 :20 sit-ups – Rest :10 1 set: :20 jumping jacks…
coachJune 29, 2022
WednesdayWarm-upWarm-up2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with 10 lb plate held overhead. :30 Foam roll lats (:30/ side) 1:00 tempo wall-facing squats OHS Warm…
coachJune 28, 2022
TuesdayWarm-upWarm-up1 set: 10 leg swings/leg (across the body) 10 good mornings + jump 1 set: 10 leg swings/leg (front and back) 10 push-ups to down dog 1 set: 10 box…
coachJune 27, 2022
MondayWarm-upWarm-up1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row (easy) 1 set: 10 single-leg RDLs (scales)/leg 5 plate squats (:03 at the bottom) 1:00 row (moderate)…
coachJune 26, 2022
SundayWarm-upGeneral warmup Junkyard Dog 1 set: 10 over the arms and legs jumps/athlete 10 over athlete and under the athlete/athlete 1 set: 10 lateral hops over the barbell 10 alternating…
coachJune 25, 2022