SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation AMRAP 3: 10 box step downs (5/side) 10 scap shrugs 5 wide stance inchworm push-ups AMRAP 4: 10 box jumps…
coachSeptember 10, 2022
WOD WOD, April 25, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
Read More
SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Set up for 911 TributeMetconMetcon (Time)The 9/11 Tribute WOD FOR TIME: PARTNER or SINGLE 2001m Row or 2001m Run (1.25…
coachSeptember 9, 2022
FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :40 50-ft shuttle runs :10 rest :30 alternating shoulder taps :10 rest :20 supinated grip hang from bar…
coachSeptember 8, 2022
ThursdayWarm-upWarm-upHeavy Strength Day. 3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, calves ,lower back ) "Tabata " Core Alternate 8 Sets of : :20 Bicycle sit…
coachSeptember 7, 2022
WednesdayWarm-upWarm-upHeavy Strength Day. 3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, hips, shoulders ) 4 sets: :20 air squats :10 standing knees 2 elbows :30 rest…
coachSeptember 6, 2022
TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 KB Tea cups side bends :10 Rest :20 KB Bootstrappers 2…
coachSeptember 5, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Down dog to Up dog…
coachSeptember 4, 2022