WOD - Thu, Dec 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set::45 row (25-30 s/m)10 inchworms1 set::45 row (30-35 s/m)10 single-leg calf raises/leg1 set::45 row (35+ s/m)SPECIFIC WARMUP:20…
coachDecember 21, 2022
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WOD - Wed, Dec 21Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:10 alternating Samson stretch10 up-downs over the barbell10 alternating Scorpion stretch10 up-down over the barbell1 set:10 box…
coachDecember 20, 2022
WOD - Mon, Dec 19Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.3 sets:50-ft walking lunges10 lateral plank walks/direction5 log rolls/direction (lay on side and roll 5 rotations to the…
coachDecember 18, 2022
WOD - Sat, Dec 17Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice221217 WOD // PARTNER (Weight)You Go I GoFor Time of:Buy in with.1k Row or 4 mile BikeSplit…
coachDecember 16, 2022
WOD - Fri, Dec 16Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:10 twist and reach10 side lunges (5/leg)5 goblet squats (light)5 paused goblet squats (light)BACK SQUAT PROGRESSION3x5 back…
coachDecember 15, 2022
WOD - Thu, Dec 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:400-m run:30 hollow hold:30 ring rows1 set:200-m run:30 hollow rocks:30 ring rows (harder)1 set::45 shuttle run10 tuck-ups10…
coachDecember 14, 2022
WOD - Wed, Dec 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 bike, row, or skierg10 alternating Samson stretches10 alternating scorpion stretches10 inch-worms (no push-ups)1 set:1:00 bike, row,…
coachDecember 13, 2022