WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) 1 set: 10 push-ups…
coachMarch 22, 2022
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
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TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation STATIC STRETCH | 5:00 2 sets: 1:00 Couch stretch / leg 20 toe-touch + jump 20 calf raises /leg DYNAMIC WARM-UP…
coachMarch 21, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation On a 7:00 clock: :30 jumping jacks 10 groiners 10 PVC good mornings :30 air squat 10 pass thrus (PVC) 10…
coachMarch 20, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Across gym Samson stretch- pigeon L-R side Walking cross over L-R to a squat 2 Sets 20 banded side steps (moving…
coachMarch 19, 2022
SaturdayWarm-upWarm-upCoaches ChoiceMetconMetcon (Time)1RFT 1 Rope Climb 200M Run 30 Double Unders 40 DB Push Press (50/35) 50 KB Swings Crossfit Style (GR/BL) 60 Cal Bike12 days of Christmas style 1…
coachMarch 18, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: 100-m run 15 PVC pipe good mornings 20 lateral hops over the PVC pipe 1 set: 100-m run 15…
coachMarch 16, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 sets: :20 on/:10 rest: Shoulder tap + shoulder tap + push-up Double knee tuck-in-plank Front squat (PVC or empty BB)Warm-upWarm-upHANG…
coachMarch 15, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 Sets of: 10 alternating single-leg deadlifts 10 ring rows or light DB bent-over rows 10 high knees in place (Increase…
coachMarch 14, 2022