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…
coachJune 21, 2023
WOD WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
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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…
coachJune 20, 2023
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…
coachJune 19, 2023
WOD - Mon, Jun 19Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets::30 PVC good mornings:30 PVC overhead lunges:30 PVC pass throughs:30 glute bridges:30 jump rope– Rest :10-:15 between movements.1…
coachJune 18, 2023
WOD - Sun, Jun 18Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationEMOM 6:Odd minutes | inchworm + push-upEven minutes | hollow rocksSPECIFIC WARMUP DOUBLE-UNDER PROGRESSION :20 at each progression step…
coachJune 17, 2023
WOD - Sat, Jun 17Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation Coaches Choice061723 WODFor time800m run30 Thrusters 55/75 35/5530 Box jumps 20/24 12/20800m run30 Front squats20 Box jump800m run30…
coachJune 16, 2023
WOD - Fri, Jun 16Warm Up//HEAVY LIFT DAY//3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activationshoulders thoracic spine, hips1 set:10 alternating spiderman stretches5 wall therapy squats10 PVC pass throughs5 wall therapy squats10…
coachJune 15, 2023
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