FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Various banded pull/press aparts 2 sets of:…
coachMay 5, 2022
WOD WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
Read More
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Various banded pull/press aparts 4 sets: :30…
coachMay 4, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian twist :10 Rest :20 Scorpions 1 set: 400-m run (slow)…
coachMay 3, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10 Rest :20 10-7 Pushups various hand positions MUSCLE-UP TRANSITION &…
coachMay 2, 2022
MondayWarm-upWeightliftingHang Clean (10 EMOM)Athletes build to a heavy single. Start around 70% of their 1-rep max. If an athlete doesn’t want to go heavy, have them perform sets of 3-5…
coachMay 1, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Scorpions :10 Rest :20 Table-top stretch Cat- Cow 1 set: 50 jumping…
coachApril 30, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks :10 Rest :20 8 Glute bridges 1 set: :45 inchworm…
coachApril 28, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Various banded pull/press aparts 1 set: 20…
coachApril 26, 2022