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 hollow rocks 10 single-DB stiff-legged deadlift 2 sets: 5-10 GHD…
coachApril 9, 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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SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation "Tabata " Core Alternate 4 Sets of: :20 Alt bird dog L-R :10 Rest :20 Scorpions 1 sets of 10 alternating…
coachApril 8, 2022
FridayWarm-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 AMRAP 7: P1: 200-m run…
coachApril 7, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Various type banded pull aparts :10 Rest :20 Banded hollow rocks 2-3…
coachApril 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt double and single leg) :10 Rest :20 BB Sit ups…
coachApril 5, 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 Shoulder taps/ Push ups/ Diamond/ Hand release GymnasticsWarm-upSKILL…
coachApril 4, 2022
SaturdayWarm-upCoach's choiceMetcon (Time)"STRONGMAN’S CARDIO" For Time 21-15-9 calorie Echo Bike 10 Atlas Stone Over Shoulder (AHAP) after each set Directly into: 21-15-9 calorie Row 10 DB Box Step-Ups (20 inch),…
coachApril 1, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 sets: :40 jumping jacks :30 hollow hold :20 supinated hang from pull-up bar :10 second wall assisted handstand hold Accumulate:…
coachMarch 31, 2022