Skip to main content
Uncategorized

WOD WOD, November 14, 2022

WOD - Mon, Nov 14Warm-up2-3 minutes Rowing Running Biking25-ft of each:High knee carioca/directionOver the hurdleKnee to chestFigure fourDeep lunge (:01 hold/rep)Lunge + twist towards lead legToy soldiers/toe touchesHigh kneesButt kickersBACK…
coach
November 13, 2022
Uncategorized

WOD WOD, November 13, 2022

WOD - Sun, Nov 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating elbow to instep10 box step-ups10 ring rows1 set:20 mountain climbers10 box step-ups10 jumping pull-ups1 set:10…
coach
November 12, 2022
Uncategorized

WOD WOD, November 12, 2022

WOD - Sat, Nov 12Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::45 bike-row:45 BB complex 2xdeadlift-front squat-press-good morning:45 sumo inchworm + push-ups– Rest :15 between movements.1 set::45 bike-row:45…
coach
November 11, 2022
Uncategorized

WOD WOD, November 10, 2022

WOD - Thu, Nov 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 sets:150/200-m row100- ft DB farmers carry50-ft BW walking lunges150/200-m row100-ft DB front rack carry50-ft BW walking lunges150/200-m…
coach
November 9, 2022
Uncategorized

WOD WOD, November 9, 2022

WOD - Wed, Nov 9Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::30 jumping jacks:30 alternating single-leg toe touches:30 alternating T push-ups:30 BB good morning :30 feet elevated shoulder taps–…
coach
November 8, 2022
Uncategorized

WOD WOD, November 8, 2022

WOD - Tue, Nov 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:100-m jog10 BB press10 alternating Spiderman stretches30-m walk on toes (activate the calves)10 inch-worms30-m walk on heels…
coach
November 7, 2022
Uncategorized

WOD WOD, November 7, 2022

WOD - Mon, Nov 7Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:25 jumping jacks15 PVC banded face pulls10 hand-release push-ups:30 wall sitBACK SQUAT LOAD UP1x10 4-1-1 Tempo Back Squat (Weight)E2MOM 12 1x10…
coach
November 6, 2022