SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation PARTNER WARM-UP On a 3:00 clock: Max burpee over partner – One partner holds a plank variation while the other…
coachAugust 6, 2022
WOD WOD, April 16, 2022
SaturdayNo 9a WOD this upcoming EASTER Sunday.Warm-upRun/bike/row 4 mins General Stretches - Cossack stretch - Lunge w/twist - Spyder crawl…
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WOD - Sat, Aug 6Warm-upWarm-up400M Run or 2 minute bike, row, ski General Stretches ***Then*** 2 RNDS of: 5 C&D's 5 K290 5 TTB 5 Box Step Ups 5 BB…
coachAugust 5, 2022
FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation posterior chain "Tabata " Core Alternate 4 Sets of :30-:15 :20 Flutter kicks :10 Rest :20 Plank hold 2 Sets…
coachAugust 4, 2022
ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation posterior chain "Tabata " Core Alternate 4 Sets of :30-:15 :20 25/15/15/10#BP Situp OH :10 Rest :20 Scorpions 2 sets:…
coachAugust 3, 2022
WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 4 Sets of :30-:15 :30 BP Russian twist :15 Rest :30 Bird dog /alternating 1 set:…
coachAugust 2, 2022
TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 PVC pass-throughs 10 alternating elbow to…
coachAugust 1, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: 5 small, medium, & large arm circles forward 5 small, medium, & large arm circles backward :20 shoulder…
coachJuly 31, 2022
SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation On an 6:00 clock: :30 row 100-m jog 10 walking lunge steps for distance 3 elbow instep + hamstring stretch/side…
coachJuly 30, 2022