TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 PVC pass-throughs 10 alternating elbow to…
coachAugust 1, 2022
WOD WOD, April 23, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Scissor leg…
Read More
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: 5 small, medium, & large arm circles forward 5 small, medium, & large arm circles backward :20 shoulder…
coachJuly 31, 2022
SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation On an 6:00 clock: :30 row 100-m jog 10 walking lunge steps for distance 3 elbow instep + hamstring stretch/side…
coachJuly 30, 2022
SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 Sets of: 20 line jumps 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 Sets…
coachJuly 29, 2022
FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 20-15-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted in seconds) Good mornings PARTNER UP Get…
coachJuly 28, 2022
ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 30-20-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted in seconds) 1 set: 10 supinated ring…
coachJuly 27, 2022
WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 20x Front rack BB stretch 2 sets of BB Complex of: 3x Clean grip DL 3x Hang Power Clean 3x…
coachJuly 26, 2022
TuesdayWarm-upWarm-up3 Minute Run Row or Bike Overall Dynamic Body Stretch 2-3 Sets of: 100m Run 5 Push Up to Pike 10 Scorpions 10 Hollow rocks 10 Scap retracts 10 Alt…
coachJuly 25, 2022