WOD - Fri, Apr 14Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 single-unders10 air squats, focus: hips back10 DB deadlifts1 set::30 single-single-double10 push up to pike10 single DB…
coachApril 13, 2023
WOD WOD, April 12, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 V-Ups :10…
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WOD - Thu, Apr 13Warm Up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceAthletes choice of:5k Row 5k Run or 10k BikeMono structural day5k Row (Time)Max Effort 5k Row18:00-25:00 minutes5k…
coachApril 12, 2023
WOD - Wed, Apr 12Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation2 Rounds::30 PVC pass throughs:30 air squats | air squats with knees together:30 PVC side bends:30 lunges |…
coachApril 11, 2023
WOD - Tue, Apr 11Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:10 banded pass throughs10 alternating soldier kicks10 banded pull aparts10 alternating hamstring scoop stretchesSPECIFIC WARMUP 1 set:5…
coachApril 10, 2023
WOD - Mon, Apr 10Warm Up2minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 4:00:10 mountain climbersrun across gym10 air squatsrun across gym10 push-upsrun across gymSPECIFIC WARMUP PARTNER UP 2-3sDEAD LIFT2X3…
coachApril 9, 2023
WOD - Sat, Apr 8Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:– Rest :10 between movements.:30 inchworm + push-up:30 unweighted good mornings:30 scorpions:30 burpees– Step down and up…
coachApril 7, 2023
WOD - Fri, Apr 7Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:3:00 row, bike, or SkiErg10 leg swings/leg (up and back)50-feet walk on toes20 shoulder taps50-feet walk on…
coachApril 6, 2023
WOD - Wed, Apr 5Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body + Shoulder Activation1 set:Row 300 meters-Increase pace with each 100 meters.1 set::30 PVC overhead lunges:30 scap pull-ups1…
coachApril 4, 2023