SaturdayWarm-upRun/Bike/Row General Stretching On an 8:00 clock: P1 Rows, bikes or ski's P2 does 3 Inchworms + 1 push-up 6 Samson Lunges 9 Wall-Ball Shots DB Snatch Review and 1…
coachJune 24, 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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FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the 3:00 window. MetconMetcon (Time)RX On a…
coachJune 23, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg 5 inchworms with a push-up 1 set:…
coachJune 22, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg 10 air squats 10 knee push-ups 1…
coachJune 21, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side) 8 knee push-ups 1 set: 20 box…
coachJune 20, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10 plate hops 20 alternating toe-taps to…
coachJune 19, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 200-m run 2 sets: 10 single-arm ring rows 10 single-side archer knee push-ups 50-ft single-arm DB overhead carry…
coachJune 18, 2022
SaturdayWarm-upWarm-upCoaches ChoiceMetconBert (Time)RX For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges…
coachJune 17, 2022