WOD - Thu, Jun 15Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationFront rack. thoracic spine, hips 1 set:25 ft down and back:– Bear crawl (down)– Samson lunges (back)– Spiderman twist…
coachJune 14, 2023
WOD WOD, April 7, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Various type…
Read More
WOD - Wed, Jun 14Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:100-m jog25ft gate hip open steps:30 banded shoulder stretch/arm:30 banded leg stretch/arm1 set:100-m run (moderate pace)10 PVC OHS10…
coachJune 13, 2023
WOD - Tue, Jun 13Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationLINE-DRILL 50 ft of each:JogSkipping high kneesLateral shuffleToy soldiersSamson lunges (10, then jog)Crawling spiderman lunges (10, then jog)Bear crawlBunny…
coachJune 12, 2023
WOD - Mon, Jun 12Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg5 air squats5 sumo stance squats5 narrow stance squats5 air squats1 set:10 arm swings…
coachJune 11, 2023
WOD - Sun, Jun 11Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice061123 WOD (Weight)10 rounds for time5 DB "LUNGSTER" 35/50 20/35 10/206 Pull ups/ ring rows/banded 5/7 Cals bike"LUNGSTER"DB…
coachJune 10, 2023
WOD - Sat, Jun 10Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice061023 WOD (AMRAP - Rounds and Reps)AMRAP 22 with a partner:P1 25ft sled push 90/ 70 70/50 P2…
coachJune 9, 2023
WOD - Fri, Jun 9Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationPIZZA DELIVERY GAME | 10:00• Perform :45 dynamic stretches between each set of the game:– Alternating elbow-to-instep– Alternating single-leg…
coachJune 8, 2023
WOD - Thu, Jun 8Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets:Tabata style:20 push-ups + 2 shoulder taps:20 kip swings:20 BP counterbalance squats:20 BB hang power cleanSPECIFIC WARMUP HANG…
coachJune 7, 2023