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
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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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
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
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