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
WOD WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
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WOD - Fri, Dec 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30bike row erg:30 couch stretch /side5 forward step lunges/leg5 reversestep lunges/leg:30bike row erg5 Samson stretch lunges/leg5 lateral…
coachDecember 29, 2022
WOD - Thu, Dec 29Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating elbow to insteps50-ft. jog10 alternating hamstring scoop stretch50-ft. jog20 air squats100-ft. jog20 hand-release push-ups100-ft. jog30…
coachDecember 28, 2022
WOD - Tue, Dec 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation ankles calves shoulders1 set:1:00 lying hip crossover stretch1:00 alternating scorpion stretch1:00 standing toe touch + overhead reach1:00…
coachDecember 26, 2022
WOD - Sat, Dec 24Warm-upCoaches ChoiceWOD12 Days of Christmas (Time)RX:1 Clean (155/185)2 BMU3 DB Snatches (each arm) (35/50)4 Pistols5 DB Push Press (35/50)6 Burpees7 Wall Balls (14/20)8 KB Swing (GR/RD)9…
coachDecember 23, 2022
WOD - Fri, Dec 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation focus on hips and shoulder's.2 sets::30 KB goblet squat– Rest :10:30 KB bent over row– Rest :10:30…
coachDecember 22, 2022
WOD - Thu, Dec 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set::45 row (25-30 s/m)10 inchworms1 set::45 row (30-35 s/m)10 single-leg calf raises/leg1 set::45 row (35+ s/m)SPECIFIC WARMUP:20…
coachDecember 21, 2022
WOD - Wed, Dec 21Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:10 alternating Samson stretch10 up-downs over the barbell10 alternating Scorpion stretch10 up-down over the barbell1 set:10 box…
coachDecember 20, 2022