ThursdayWarm-upWarm-up1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest :10 :20 jumping pull-ups – Rest :10 :20 sit-ups – Rest :10 1 set: :20 jumping jacks…
coachJune 29, 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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WednesdayWarm-upWarm-up2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with 10 lb plate held overhead. :30 Foam roll lats (:30/ side) 1:00 tempo wall-facing squats OHS Warm…
coachJune 28, 2022
TuesdayWarm-upWarm-up1 set: 10 leg swings/leg (across the body) 10 good mornings + jump 1 set: 10 leg swings/leg (front and back) 10 push-ups to down dog 1 set: 10 box…
coachJune 27, 2022
MondayWarm-upWarm-up1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row (easy) 1 set: 10 single-leg RDLs (scales)/leg 5 plate squats (:03 at the bottom) 1:00 row (moderate)…
coachJune 26, 2022
SundayWarm-upGeneral warmup Junkyard Dog 1 set: 10 over the arms and legs jumps/athlete 10 over athlete and under the athlete/athlete 1 set: 10 lateral hops over the barbell 10 alternating…
coachJune 25, 2022
SaturdayWarm-upRun/Bike/Row General Stretching On an 8:00 clock: P1 Rows, bikes or ski's P2 does 3 Inchworms + 1 push-up 6 Samson Lunges 9 Wall-Ball Shots DB Snatch Review and 1…
coachJune 24, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the 3:00 window. MetconMetcon (Time)RX On a…
coachJune 23, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg 5 inchworms with a push-up 1 set:…
coachJune 22, 2022