WOD - Fri, Nov 25Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:100-m row• Every meter the athletes are over or under 100-m is how many burpees they must…
coachNovember 24, 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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WOD - Wed, Nov 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 “T” push-ups5 lateral lunges/side5 DB/KB goblet squats5 DB/KB pause goblet squats– Increase load for the squats…
coachNovember 22, 2022
WOD - Tue, Nov 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 5:00 clock:10 calf raises10 high knees in place10 alternating T-rotations in plank10 single-arm overhead arm circles/armSPECIFIC…
coachNovember 21, 2022
WOD - Mon, Nov 21Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets:20: slow row:10 fast row1 set:20 wall-facing handstand hold:20 KB dead lift hold1 set:20 handstand hold:20 KB…
coachNovember 20, 2022
WOD - Sun, Nov 20Warm-up2 rounds::30 cardio:30 straight leg sit-upsMED BALL TOSS 1 round::30 granny toss:30 bounce pass:30 chest pass:30 side toss, right:30 side toss, left:30 roll pass:30 overhead throw:30 squat…
coachNovember 19, 2022
SaturdayWarm-upCoach's choice 1 set: 100-m jog 10 leg swings (across the body) 10 single-leg KB deadlift :30 plank hold 1 set:* 100-m jog 10 jumping air squats 10 single-arm KB…
coachNovember 18, 2022
WOD - Fri, Nov 18Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets:20: slow row:10 fast row1 set:20 wall-facing handstand hold1 set:20 handstand hold1 set:20 alternating shoulder taps in…
coachNovember 17, 2022
WOD - Thu, Nov 17Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 single-unders:20 hollow rocks:20 squat hold– Rest :10 between sets.2 sets::20 single-single-double:20 kipping leg raises:20 air squats–…
coachNovember 16, 2022