WOD - Tue, Aug 22IntentToday’s goal is to equip the athletes with more skills and confidence than they came with from a hanging perspective. Many times the separation from athletes…
coachAugust 21, 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 - Mon, Aug 21IntentToday’s training is a squatting and pressing emphasis. The strength work is here to create an informal baseline so we can introduce some tests next week…
coachAugust 20, 2023
WOD - Sun, Aug 20Take A Hike Annie (Time)Warm up : Coaches choiceWOD50, 40, 30, 20, 10Double Unders Ab-mat sit-ups Weighted Step Ups (35/50, 25/40, 15/30) *hight of choice*Cool down:Elevated…
coachAugust 19, 2023
WOD - Sat, Aug 19Warm UpBradley (Time)10 rounds for time of:100 meters sprint10 Pull-ups100 meters sprint10 BurpeesRest 30 secondsRX+ = 5 Pullovers instead of pullups.
coachAugust 18, 2023
WOD - Fri, Aug 18Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation1 round:4 scap push-ups12 jumping jacks8 scap shrugs on pull-up bar1 round:4 push-ups12 jumping jacks8 strict pull-ups or jump and…
coachAugust 17, 2023
WOD - Thu, Aug 17Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationAMRAP 4:10 mountain climbers10 air squats5 push-ups to down dog5 glute bridge ROPE CLIMB PROGRESSION2 Rope pull-to-stand2 Hang + foot…
coachAugust 16, 2023
WOD - Wed, Aug 16Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation1 round:Each drill down 50-ft and back:High knee karaokeKnee to chestLunge with a pause and reach upLunge with a torso…
coachAugust 15, 2023
WOD - Tue, Aug 15Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationCoaches Choice 7-10 Minutes Then081523 WOD (Time)RXComplete for time :5 rounds of:3 power cleans 135/185 105/135 65/956 burpees over bar9 Wall…
coachAugust 14, 2023