SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Coaches ChoiceWeightliftingMetcon (Weight)10 Minute of: (Team) Odd: 5x Bench Press (Team choice of lbs) Even 7x BB Bent Row (Team choice…
coachMarch 26, 2022
WOD WOD, April 24, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 PVC Sit…
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SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 5 mins Coaches ChoiceMetconMetcon (Weight)10 Minute of: (Team) Odd: 7x BB Press (Team choice of lbs) Even 7x DB Goblet squat…
coachMarch 25, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 Sets of: 50 ft shuttle run 5 cuban press 10 single leg Romanian deadlift /leg 50 ft bear crawl DB…
coachMarch 24, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation MED-BALL CLEAN BASICS Med-ball review: 2 Deadlift 2 Deadlift shrug 2 Front squat 2 Sets of: 5 good mornings with med-ball…
coachMarch 23, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) 1 set: 10 push-ups…
coachMarch 22, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation STATIC STRETCH | 5:00 2 sets: 1:00 Couch stretch / leg 20 toe-touch + jump 20 calf raises /leg DYNAMIC WARM-UP…
coachMarch 21, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation On a 7:00 clock: :30 jumping jacks 10 groiners 10 PVC good mornings :30 air squat 10 pass thrus (PVC) 10…
coachMarch 20, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Across gym Samson stretch- pigeon L-R side Walking cross over L-R to a squat 2 Sets 20 banded side steps (moving…
coachMarch 19, 2022