SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating…
coachSeptember 23, 2022
WOD WOD, April 11, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Non stop On a 5:00 clock: 1:00 of 1 up-down to…
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FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation :30 "Tabata Alternate 4 Sets of : :30 Single leg V-Ups :10 Rest :30 Cossack side to side 3 sets:…
coachSeptember 22, 2022
ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 bike (easy pace) 20 alternating plank reach throughs 1 set: :30 bike (moderate pace) 20 alternating Cossack…
coachSeptember 21, 2022
WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: :30 jumping jacks :30 Alternating spiderman pose :30 hollow rocks :30 air squats – rest :10 between movementsMetconMetcon…
coachSeptember 20, 2022
TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Super man hold 2 Sets…
coachSeptember 19, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: :20 of work/:10 of rest: Left-leg single-leg toe touches Right-leg single-leg toe touches push-ups Ring rows Strict knee…
coachSeptember 18, 2022
SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Flutter kicks :10 Rest :20 Plank knee to elbows 1 set:…
coachSeptember 16, 2022
ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation (Front rack, wrist) EMOM 8: Min. 1 | 1:00 slow row Min. 2 | :30 squat-to-stands Min. 3 | 1:00…
coachSeptember 14, 2022