WednesdayWarm-upWarm-upHeavy Strength Day. 3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, hips, shoulders ) 4 sets: :20 air squats :10 standing knees 2 elbows :30 rest…
coachSeptember 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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TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 KB Tea cups side bends :10 Rest :20 KB Bootstrappers 2…
coachSeptember 5, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Down dog to Up dog…
coachSeptember 4, 2022
SaturdayWarm-upWarm-upRun/Bike/Row 4:00 General Stretching Barbell Warmup (3rnds) - 5 Romanian Deadlifts - 5 Hang Power Cleans - 5 Elbow Punches - 5 Front Squats - 5 Strict Presses - 5…
coachSeptember 2, 2022
FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Cobra up n downs 2…
coachSeptember 1, 2022
ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation (ankles, hips, wrists ) "Tabata " Core Alternate 8 Sets of : :20 BP Russian twist :10 Rest :20 Cat…
coachAugust 31, 2022
WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Wind shield wipers :10 Rest :20 Superman hold T -V- W…
coachAugust 30, 2022