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WOD WOD, May 14, 2022

SaturdayWarm-upWarm-upRun 600M, bike or row 3-4 minutes General Stretches down gym 1 set: 20 jumping jacks 10 synchronized pushups 10 ring rows 1 set: 20 skier jacks 10 synchronized burpees…
coach
May 13, 2022
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WOD WOD, May 13, 2022

FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Plank taps to a wall ball :10 Rest :20 lunge twist with…
coach
May 12, 2022
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WOD WOD, May 12, 2022

ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks :10 Rest :20 4 Bird Dogs 1 set: :30 single-unders…
coach
May 11, 2022
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WOD WOD, May 10, 2022

TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Front rack opener activation PVC Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 6 Glute bridge 1 set: 30…
coach
May 9, 2022
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WOD WOD, May 9, 2022

MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian twist :10 Rest :20 Scorpions ROWING WARM-UP 2 sets: :20…
coach
May 8, 2022
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WOD WOD, May 8, 2022

SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation EMOM 6: Min. 1 | :45 inchworm + push-ups Min. 2 | :45 sumo-stance squats Min. 3 | :45 row PUSH-UP…
coach
May 7, 2022
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WOD WOD, May 6, 2022

FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Various banded pull/press aparts 2 sets of:…
coach
May 5, 2022
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WOD WOD, May 5, 2022

ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Various banded pull/press aparts 4 sets: :30…
coach
May 4, 2022