ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 sets: 1:00 row, bike, SkiErg, and/or run 10 Kang squats 3 sets: :30 air squats (facing the wall) – Rest…
coachMarch 30, 2022
WOD WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
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WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 2 sets: 5…
coachMarch 29, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating lunges 1…
coachMarch 28, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation FOAM ROLLING | 5:00 1 set: 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat (right and left side…
coachMarch 27, 2022
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
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