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
WOD WOD, April 10, 2022
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…
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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
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking 1 set 1:00 couch stretch/per leg 1:00 pigeon pose/per leg 1:00 frog stretch 6 Sets of: :20 Banded squats w BP :10 Rest BACK SQUAT…
coachFebruary 23, 2022
WednesdayWarm-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 22, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking 1 set: 10 scorpions 10 arm swings across 10 arm swings overhead 10 scap pull-ups Then "Tabata " Core Alternate 8 Sets of: :20 Various…
coachFebruary 21, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Midline Alternate 8 Sets of: :20 Alt Bird dog knee to elbow :10 Rest :20 Superman Hold DYNAMIC…
coachFebruary 20, 2022
SundayWarm-upWarm-up1 set: 200-m run 10 dumbbell deadlifts 10 dumbbell hang muscle cleans 10 dumbbell front squats 1 set: 200-m run 10 dumbbell power cleans 10 dumbbell front squats 1 set:…
coachFebruary 19, 2022
SaturdayMetcon (AMRAP - Rounds and Reps)23 min AMRAP 20 Cal Bike 3 Rope Climbs 20 Wall Balls 300M Sandbag Carry
coachFebruary 18, 2022