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WOD WOD, November 8, 2022

WOD - Tue, Nov 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:100-m jog10 BB press10 alternating Spiderman stretches30-m walk on toes (activate the calves)10 inch-worms30-m walk on heels…
coach
November 7, 2022
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WOD WOD, November 7, 2022

WOD - Mon, Nov 7Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:25 jumping jacks15 PVC banded face pulls10 hand-release push-ups:30 wall sitBACK SQUAT LOAD UP1x10 4-1-1 Tempo Back Squat (Weight)E2MOM 12 1x10…
coach
November 6, 2022
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WOD WOD, November 6, 2022

WOD - Sun, Nov 6Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationDYNAMIC WARM-UP + KNEE-TO-ELBOW PROGRESSION 1 set:10 alternating plank reach throughs5 single-leg KB deadlifts/leg10 kipping swings (pull-up bar)1 set:10…
coach
November 5, 2022
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WOD WOD, November 5, 2022

WOD - Sat, Nov 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:50ft  high knees50ft bear crawl steps (2 forward, 2 back)50ft walking crossover w jump squats50ft  alternating spidermanSPECIFIC WARMUP…
coach
November 4, 2022
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WOD WOD, November 4, 2022

WOD - Fri, Nov 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 jumping squats10 shoulder taps/side10 mountain climbers /side10 PVC good mornings10 PVC pass thrus10 PVC overhead lungesBACK…
coach
November 3, 2022
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WOD WOD, November 3, 2022

WOD - Thu, Nov 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn 6:00 clock:20 single-unders10 banded side-steps each direction10 alternating leg crossovers10 alternating standing quad stretches5 alternating elbow-up front…
coach
November 2, 2022
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WOD WOD, November 2, 2022

WOD - Wed, Nov 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating Samson stretch10 push-ups to down dog10 unweighted Kang squats1 set:10 tuck jumps10 shoulder presses (empty…
coach
November 1, 2022
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WOD WOD, November 1, 2022

WOD - Tue, Nov 1Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2-3 sets::30 bike (slow):30 Samson stretch lunges:30 BB Good morning:30 air squats– Rest :15 between movements.DEADLIFT REVIEWDeadlift (E2MOM…
coach
October 31, 2022