WOD - Thu, Jun 8Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets:Tabata style:20 push-ups + 2 shoulder taps:20 kip swings:20 BP counterbalance squats:20 BB hang power cleanSPECIFIC WARMUP HANG…
coachJune 7, 2023
WOD WOD, April 23, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Scissor leg…
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WOD - Tue, Jun 6Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:2:00 bike, row, or ski10 good mornings10 alternating Cossack squats10 alternating Samson stretches2:00 bike, row, or skiDEADLIFT PROGRESSION…
coachJune 5, 2023
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 - 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