WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg 10 air squats 10 knee push-ups 1…
coachJune 21, 2022
WOD WOD, April 22, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks…
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TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side) 8 knee push-ups 1 set: 20 box…
coachJune 20, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10 plate hops 20 alternating toe-taps to…
coachJune 19, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 200-m run 2 sets: 10 single-arm ring rows 10 single-side archer knee push-ups 50-ft single-arm DB overhead carry…
coachJune 18, 2022
SaturdayWarm-upWarm-upCoaches ChoiceMetconBert (Time)RX For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges…
coachJune 17, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC pass-throughs (press up hard on the PVC)…
coachJune 16, 2022
ThursdayWarm-upWarm-up1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral plate hops :20 up-downs to plate 10 alternating step-ups (to the lower box height) – rest :10…
coachJune 15, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs EMOM 6: 2 thrusters – Rest with the remaining…
coachJune 14, 2022