WOD - Tue, Jan 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1-2 sets::20 plank hold:20 pike hold:20 DB deadlifts1 wall walk1 set::20 plank hold:20 pike hold:20 DB hang clean1…
coachJanuary 9, 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, Jan 9Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation30: chin over bar hold30: squat hold in bottom/use pole30: bar hang hold30: squat hold in bottom/use pole2sets…
coachJanuary 8, 2023
WOD - Sat, Jan 7Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice230107 WOD // PARTNER TRES (Time)You Go. I GoRX20 rounds of:3 V-Ups3 Power snatch 55/753 OHS3 Reverse…
coachJanuary 6, 2023
WOD - Fri, Jan 6Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation30: chin over bar hold30: squat hold in bottom/use pole30: bar hang hold30: squat hold in bottom/use poleAMRAP…
coachJanuary 5, 2023
WOD - Thu, Jan 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 Samson lunges:30 PVC overhead squats (pause in the bottom):30 ring support hold:30 ring rows200-m run1 set:10…
coachJanuary 4, 2023
WOD - Wed, Jan 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:200/250-m row50-75-ft of eachBear crawl (shoulder taps)Lateral shuffle/direction (lateral hops over a plate)Backward bear crawl (hip taps)Skipping…
coachJanuary 3, 2023
WOD - Tue, Jan 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation30: chin over bar hold30: squat hold in bottom/use pole30: bar hang hold30: squat hold in bottom/use pole3…
coachJanuary 2, 2023
WOD - Mon, Jan 2HAPPY NEW YEAR!! (AMRAP - Rounds and Reps)23 MINUTE AMRAP:20 AIR SQUATS10 DB SNATCHES 50/3520 PUSH-UPS10 DB SNATCHES20 CAL ROW/SKI10 DB SNATCHES20 DB LUNGES 50/352 MINUTE…
coachJanuary 1, 2023