WOD - Mon, Jul 17Warm UpWEEKS FOCUS IS INTENSITY WITH MECHANICS, 1 EXCELLENT REP AT A TIME!2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAMRAP x 3 MINUTES3 Burpees10 Alt Groiners10 Bootstrappers10…
coachJuly 16, 2023
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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WOD - Sun, Jul 16Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice071623 WOD (Time)For Time of:4-8-12-8-4Power clean n Jerk 95/135 65/105 35/75Front squats8/10 cals BikeCool Down3-4:00 Flush on bike,…
coachJuly 15, 2023
WOD - Sat, Jul 15Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches ChoiceSPC Vanessa Guillén (AMRAP - Rounds and Reps)20 MINUTE AMRAP 400 METER RUN 22 BURPEES TO PLATE (45/25)…
coachJuly 14, 2023
WOD - Fri, Jul 14Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation3x :10 sec hang from bar + 5 boot strappersinto2 x :30 on :30 rest of:Ascending burpee squat jumps…
coachJuly 13, 2023
WOD - Thu, Jul 13Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:200-m run, slow:30 alternating hamstring scoops3 sets::30 running position drill per leg:30 lean and pull drill:30 running falling…
coachJuly 12, 2023
WOD - Wed, Jul 12Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 x :45 on :30 rest of:Ascending burpee BACKWARDS shuttle run.1 burpee run across gym 2 burpees ....into4 Minute…
coachJuly 11, 2023
WOD - Tue, Jul 11Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 x :45 on :30 rest of:Ascending burpee shuttle run.1 burpee run across gym 2 burpees ....into4 Minute AMRAP…
coachJuly 10, 2023
WOD - Mon, Jul 10Warm Up3 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation3 ROUNDS10 Alt Groiners5 Push Up to Pike10 Alt Reverse LungesInto …2 ROUNDS5/5 Single Arm DB Strict Press10 Single…
coachJuly 9, 2023