WOD - Sun, Mar 12Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::30 wall sit:10 rest:30 plank hold:10 rest:30 bridge (engaged):10 rest:30 KB squathold in the hole:10…
coachMarch 11, 2023
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
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WOD - Sat, Mar 11Warm Up2-3 minutes Rowing Running Biking Over All Dynamic Body Activation1 set:1:20 row (easy):40 good morning + jump1 set:1:20 row (moderate):40 air squats1 set:1:20 row (fast):40…
coachMarch 10, 2023
WOD - Fri, Mar 10Warm Up2-3 minutes Rowing Running Biking Over All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg5 air squats5 sumo stance squats5 narrow stance squats5 air…
coachMarch 9, 2023
WOD - Wed, Mar 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 alternating spiderman stretches10 alternating soldier kicks10 alternating plank reach-throughs10 alternating v-ups1 set:10 single-leg DB deadlift/leg10 single-arm…
coachMarch 7, 2023
WOD - Tue, Mar 7Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCONDITIONING WARM-UP | 13:00Partners switch roles when partner 1 finishes the run, row, or bike.AMRAP 3 w/ a…
coachMarch 6, 2023
WOD - Mon, Mar 6Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 calf raises10 plate toe taps10 step-ups10 drop-and-land off of the plate5 step-up + squat landing/leg10 box…
coachMarch 5, 2023
WOD - Sun, Mar 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::20 wall sit:20 rest:20 plank hold:20 rest:20 bridge:20 rest:20 hollow hold:20 rest:20 engaged bar hang:20 rest12…
coachMarch 4, 2023
WOD - Sat, Mar 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation emphasize front rack, hipsPARTNER UP2 rounds:30 plate jumps10 alternating spiderman stretches20 lateral plate jumps10 plate deadlifts10 plate…
coachMarch 3, 2023