WOD - Mon, Jun 5Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 alternating spiderman stretches5 push-ups to down dog10 air squats, slow and controlled5 push-ups to down dog10 reverse lunges5…
coachJune 4, 2023
WOD WOD, April 11, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Non stop On a 5:00 clock: 1:00 of 1 up-down to…
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WOD - Sun, Jun 4Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders2-3 rounds x 10 reps or :30 of:Samson stretchOHSSitupsGlute bridgesPull upsPush upsSPECIFIC WARMUP SQUAT THERAPY3x5…
coachJune 3, 2023
WOD - Thu, Jun 1Warm-up\ HEAVY DAY\3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders3 sets:10 twist and reach10 side lunges (5/leg)5 goblet squats (light)5 paused goblet squats…
coachMay 31, 2023
WOD - Wed, May 31Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 set:10 alternating Spiderman stretches10 alternating scorpion stretches10 back bridges10 leg swings/leg (across the body)10 leg…
coachMay 30, 2023
WOD - Tue, May 30Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders2 sets:1:00 row OR bike:30 hollow rocksDB SHOULDER PRESS | 5:001 set:5 single-arm DB shoulder press/arm…
coachMay 29, 2023
WOD - Mon, May 29Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders200-m run2 sets10 jumping jacks5 air squats5 knee push-ups5 ring rows or 2-5 strict pull-ups5 kip…
coachMay 28, 2023
WOD - Sun, May 28Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors ShouldersCoaches' ChoiceSTRENGTH (5 Rounds for reps)Every 90 seconds for 10 setsOdd: 5 Bulgarian split squats legEven:…
coachMay 27, 2023
WOD - Sat, May 27Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 round:25-ft down and backKnee huggers – quad pullsHigh knees – butt kickersHamstring scoop stretch –…
coachMay 26, 2023