SaturdayMetcon (AMRAP - Rounds and Reps)23 min AMRAP 20 Cal Bike 3 Rope Climbs 20 Wall Balls 300M Sandbag Carry
coachFebruary 18, 2022
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Cat - Cow :10 Rest :20 Alt side plank /left/right side 1…
coachFebruary 16, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bird dod :10 Rest :20 Alt Superman Hold 5 sec 4 sets…
coachFebruary 15, 2022
TuesdayWarm-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 Hollow Rocks…
coachFebruary 14, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation AMRAP 8: 9/12-cal. row 12 kettlebell Romanian deadlifts 12 alternating box step-ups (6 each leg) Pre-workout: EMOM 8: Min. 1 |…
coachFebruary 12, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets: :20 jumping jacks :20 high knees :20 butt kickers :20 mountain climbers :20 shoulder taps :20 double knee tucks…
coachFebruary 11, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks :10 Rest :20 Crunches 1 set: 15 good mornings (unweighted)…
coachFebruary 10, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Alt Dead Bug :10 Rest :20 Crunches 1 set 20 jumping jacks…
coachFebruary 9, 2022