WOD - Sat, Dec 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice221210 WOD (Time)PARTNER WOD. I Go. You GoRX40 Rounds for time of:1 clean + 1 front squat…
coachDecember 9, 2022
WOD WOD, April 8, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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WOD - Fri, Dec 9SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:5 wall-ball chest passes with a partner5 wall-ball bounce passes with a partner10 alternating box…
coachDecember 8, 2022
WOD - Mon, Dec 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:200/250-m bike10 single-leg DB deadlifts/leg (focus on keeping the chest up)10 cossack /side10 sit-ups1 set:200/250-m bike10 DB…
coachDecember 4, 2022
WOD - Sun, Dec 4221204 WOD (Time)RXFor time:25 box jump overs (24/30 in)800-m run25 burpee box overs (24/30 in)INTERMEDIATEFor time:25 box jump overs (20/24 in)800-m run25 burpee box overs (20/24…
coachDecember 3, 2022
WOD - Sat, Dec 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:5 med-ball deadlifts5 plank reach-throughs (right)5 med-ball squats5 plank reach-throughs (left)5 med-ball push presses to target5 up-downs5…
coachDecember 2, 2022
WOD - Fri, Dec 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 6:00 clock:45 cardio10 PVC pass throughs5 shoulder pressesBENCH PRESS REVIEWPULL-UP REVIEW PRE-WORKOUT4-5 sets of increasing difficulty and…
coachDecember 1, 2022
WOD - Thu, Dec 1Warm-up2-3 minutes Rowing Running Biking1 set:1:00 couch stretch (each leg)1:00 pigeon pose (each leg)1:00 standing toe touch + overhead reach1:00 calf raises1 set::30 single-unders1:00 split squats…
coachNovember 30, 2022