WOD - Tue, Jun 27Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets:10 banded pass throughs2 burpees10 alternating soldier kicks2 burpees10 banded pull aparts​​​​​​​2 burpees10 alternating hamstring scoop stretches​​​​​​​2 burpeesSPECIFIC…

WOD - Mon, Jun 26Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationVarious banded pull apartsOn a 6:00 clock:After athletes finish the third round they go cycle back through the 3…

WOD - Sun, Jun 25Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice062523 WODOld School White board Cool DownCoaches Choice

WOD - Sat, Jun 24Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation Coaches ChoicePower Clean (7 X 2 E2MOM)Start at 50% of 1RM and build each set. Work up to…

WOD - Fri, Jun 23Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationVarious banded pull aparts1 set::30 row (easy pace)10 shoulder taps5 push-ups5 groiners/side1 set::30 row (moderate pace)5-10 piked push-ups5 scorpions1…

WOD - Thu, Jun 22Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets:10 Samson stretch lunges10 box step ups10 PVC good mornings10 PVC overhead squats10 hollow rocks10 glute bridges10 push-ups10…

WOD - Wed, Jun 21Warm Up//HEAVY DAY3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationVarious banded pull apartsAMRAP 4:10 mountain climbers10 air squats10 push-upsSPECIFIC WARMUP BENCH PRESS REVIEW AND BUILD-UP2 sets:5 empty…

WOD - Tue, Jun 20Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set::30 mountain climbers5 scorpions5 inchworms + 1 push-up/rep5 KB windmills/arm1 set::30 up-downs10 Glute bridges10 single-arm KB swings, right…