FridayWarm-upWarm-up2 minutes Rowing Running Biking Total body activation Then "Tabata " Core Alternate 8 Sets of: :20 hang from bar or rings :10 Rest :20 pole assisted Cossack L-R side…
coachMay 19, 2022
WOD WOD, April 10, 2022
SundayWarm-upWarm-up2 Min Row/Bike/Erg Overall Body Stretch 2 sets: 50 jumping jacks 10 side-shuffle steps each direction 10 Samson lunges 10…
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ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Front rack opener activation PVC Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 6 Glute bridge 2 sets: :45…
coachMay 18, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter Kicks :10 Rest :20 Bird dog 1 set: Run 200 m…
coachMay 17, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 V-Ups :10 Rest :20 Superman holds 1 set: :30 bike (easy pace)…
coachMay 16, 2022
MondayWarm-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 3 sets: :20 work/:10 rest…
coachMay 15, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Overall Body Stretch 1 set: :30 lateral shuffle over a line – Rest :10 :30 lateral hand shuffle over a line – Rest :10 :30…
coachMay 14, 2022
SaturdayWarm-upWarm-upRun 600M, bike or row 3-4 minutes General Stretches down gym 1 set: 20 jumping jacks 10 synchronized pushups 10 ring rows 1 set: 20 skier jacks 10 synchronized burpees…
coachMay 13, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Plank taps to a wall ball :10 Rest :20 lunge twist with…
coachMay 12, 2022