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…

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…

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…

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…

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…

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:…

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 –…

WOD - Fri, May 26Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 set::20 back rack elbow raise, right arm:20 back rack elbow raise, left arm:20 back rack…