WOD - Wed, Nov 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating Samson stretch10 push-ups to down dog10 unweighted Kang squats1 set:10 tuck jumps10 shoulder presses (empty…
coachNovember 1, 2022
WOD WOD, April 25, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
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WOD - Tue, Nov 1Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2-3 sets::30 bike (slow):30 Samson stretch lunges:30 BB Good morning:30 air squats– Rest :15 between movements.DEADLIFT REVIEWDeadlift (E2MOM…
coachOctober 31, 2022
WOD - Mon, Oct 31Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 Minute BB Complex 35/45 15/35 PVC2x High pull2x Hang clean2x Front squat2x PressShoulder Press (E2MOM Shoulder press…
coachOctober 30, 2022
WOD - Sun, Oct 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice15 Min E90Seconds (Weight)Odd: 12x Curls BB or DBEven: 12x Split squat BB or DB221030 WOD (AMRAP…
coachOctober 29, 2022
HALLOWEEN WOD 2022Warm-upCoach's choiceMetcon (Time)"One, two, Freddy's coming for you.." 1,031 Ski or Row 10 Burpees 31 DB DEADlift (50/35) 10 Burpees 31 Box Jump Overs 10 Burpees 31 DB…
coachOctober 28, 2022
WOD - Fri, Oct 28Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2-3 set::20 double-unders10 front squats (empty barbell or training bar)10 push presses10 back squat10 thrusters BACK SQUAT REVIEW (Team Up) Back…
coachOctober 27, 2022
WOD - Thu, Oct 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets::20 OHS banded air squats PVC:10 bottom of squat holdSPECIFIC WARMUP 2-3 Sets of: BB or PVCBURGENER WARM-UP…
coachOctober 26, 2022
WOD - Wed, Oct 26Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating soldier kicks10 alternating Samson stretches10 inch-worms10 alternating reverse lunges10 skier jacks10 tuck jumps10 sit-ups10 alternating scorpion…
coachOctober 25, 2022