WOD - Wed, May 10Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation8 Sets of Tabata this::20 Flutter kicks/ alt leg v-ups:10 rest:20 Scorpions / Goal posts25ft high knees25ft walking…
coachMay 9, 2023
WOD WOD, April 18, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
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WOD - Tue, May 9Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:25 ft down and back:– Bear crawl (down)– Samson lunges (back)– Spiderman twist (see video, down)– Side…
coachMay 8, 2023
WOD - Mon, May 8Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation1 round:200-m run, slow10 high ring scap pull-ups:10 ring or dip bar hold at the bottom of dip2 rounds::30…
coachMay 7, 2023
WOD - Sun, May 7Warm-up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice 10:00WOD PRIMER5 Barbell Deadlift5 Hang Muscle Clean5 Barbell Push Press5 Barbell Bent Row5 Narrow Grip Floor Press5…
coachMay 6, 2023
WOD - Sat, May 6Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation2 rounds with a partner:100-m run tossing med ball back and forth10 med-ball chest passes10 med-ball squat + throws10…
coachMay 5, 2023
WOD - Fri, May 5Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activationankles. knees, hips shoulders1 set:10air squats with 10/15 BP5 inchworms10 shoulder taps10 Samson stretch lunges10 ring rows1 set:10air squats…
coachMay 4, 2023
WOD - Thu, May 4Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 bike10 alternating Samson stretch10 alternating plank reach throughs20 DB toe taps1 set:1:00 bike10 down dog + push-ups10…
coachMay 3, 2023
WOD - Wed, May 3Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activationankles. hamstrings, hips shouldersPARTNER MED-BALL TOSS2 rounds:10 back-to-back twist pass10 granny toss10 bounce pass10 chest pass10 side toss, right10…
coachMay 2, 2023