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
WOD WOD, April 9, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation "Tabata " Core Alternate 4 Sets of: :20 Alt bird dog…
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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
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