TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 4 sets: :20 band pull aparts various :10 rest : 20 russian twists w BP BURGENER SNATCH WARM-UP SKILL N DRILL…
coachMarch 7, 2022
WOD WOD, April 20, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches…
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SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets , 30 seconds on, 15 seconds off: 1) Calorie row 2) Alternating shoulder taps 3) Calorie row 4) Inchworms…
coachMarch 5, 2022
FridayWarm-upWarm-up4 sets: :40 row, bike, ski, run, or single under :10 rest : 30 Couch stretch L-R 2 sets: 10 alternating Spiderman stretch 10 alternating knee to opposite elbow in…
coachMarch 3, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets: :20 mountain climbers :20 jumping jacks :20 up-down 8 plate squats 8 PVC pass-throughs in a squat OVERHEAD SQUAT…
coachMarch 2, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation SMOOTH AMRAP 8: 5/8-cal. Echo bike 10 PVC pass-throughs 15 hollow rocks :15 wall-facing handstand hold GymnasticsMetcon (AMRAP - Reps)PRE WORKOUT…
coachMarch 1, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 sets :20 double knee tucks in a plank – Rest :10 :20 jumping jacks – Rest :10Warm-upWarm-upMOVEMENT PRIMER RUNDOWN 1…
coachFebruary 28, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Various type of band pull aparts Red/Orange :10 Rest :20 Bumper plate…
coachFebruary 27, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Coaches ChoiceMetconMetcon (Time)Teams of 2 For time: 70-50-30 WB Sit-ups (14/20 10/14 6/10lb) 800m/1k Row or 1.5/2 mile echo bike Wall-ball…
coachFebruary 25, 2022