FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC pass-throughs (press up hard on the PVC)…
coachJune 16, 2022
WOD WOD, April 9, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation "Tabata " Core Alternate 4 Sets of: :20 Alt bird dog…
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ThursdayWarm-upWarm-up1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral plate hops :20 up-downs to plate 10 alternating step-ups (to the lower box height) – rest :10…
coachJune 15, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs EMOM 6: 2 thrusters – Rest with the remaining…
coachJune 14, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 high knees 10-inch worms + push-up 10 overhead lunges 1 set: :30 butt kickers 10 PVC pass-throughs…
coachJune 13, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: 1:00 calorie row :45 banded pull aparts :30 knee push-ups Ring Dip Review/Progressions Jumping Ring Dip Ring Support…
coachJune 12, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: :20 of work/:10 of rest PVC good mornings PVC pass-throughs Hollow rocks Dive-bomber push-ups Scap pull-ups Up-downs to…
coachJune 11, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :20 jump rope 20 leg swings/side 1 set: :20 jump rope 5 staggered-stance good mornings/leg 1 set: :20…
coachJune 10, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 1:00 of plyometric drills 1:00 of inchworms + 3 hand-release push-ups 1:00 of plyometric drills 1:00 of ring…
coachJune 9, 2022