Indoors Primarily Warm-up :30| :10 Rest Alt V Ups Grasshopper Double Crunches Pike Push Ups Dive Bombers Mobility Chest & Shoulder Opening Strength E2MOM12 1 Strict Press 2 Push-Press 3 Push-jerks WOD 20 Hang Power Cleans 115|75 20 Toes to Bar 40/30 Cal Row 20 Shoulder to Overhead 115|75 20 Toes to Bar 40/30 Cal […]
Indoors Primarily Warm Up In 2:00 200m Run AMRAP Bandy Good Mornings In 2:00 5 Monster Walks Front to Back AMRAP Lateral Walks In 2:00 15 Banded Thrusters AMRAP Banded Pull Aparts Mobility Stretching with Bands Hamstring/ Legs Strength E2MOM12 Front Squat- 2 Reps WOD 15 Minute AMRAP 5 Deadlifts 275|185 10/8 Calorie Bike 15 […]
Warm Up EMOM 6 Min 1- Single Unders Min 2 – Inchworms w/ Increasing # of Push Ups Min 3 – Front Squats w/ 2 Second Pause Min 4 – Double Unders Min 5 – Downward dog with alternating opposite shin touches Min 6 – Double Unders Mobility Glute Rolling Strength EMOM10 1 Squat Clean […]
Outdoors Primarily Warm-up In 6:00 500m Row 400m Run 15 Good Mornings AMRAP Strict Press – Switch from Front Rack to Back Rack Mobility Forearm Rolling with Barbell Child’s Pose on Rower for Lats Chest Opener w/ BB on Shoulder WOD 4 Rounds In 6 Minutes Complete 500m Row 400m Run 20 Deadlifts 185|125 Then […]
Indoors Primarily Warm Up 2 Rounds :40 Work/:20 Rest -Push-Up with Press out -Single Leg Glute Bridge Right Leg -Single Leg Glute Bridge Left Leg -Body Saw Gymnastics EMOM10 Odd- 5 Strict Pull-ups Even- 5 Strict Ring Dips Outdoor Strength EMOM10 5 Bent Over Barbell Rows 5 Negative PushUps – 5 Seconds on the way […]
Outdoors Primarily Warm Up 20-15-10-5 Pike Ups on Rower Step Ups Hollow Rocks Jumping Lunge Mobility Quad Rolling Hamstring/Adductor Roll on the Box Accessory EMOM10 ODD: 5 SA KB Z Press (each arm) EVEN: 5 Single Leg KB Deadlift @ 31×1 (each leg) WOD Tabata (:20 Work/:10 Rest in each station) 1. Row 2. Kettlebell […]
Indoors Primarily Warm-up 10-8-6-4-2 -BB Windshield Wiper -BB Front Squat w/ 3 Second Pause -Seated Strict Press -Negative Push Up* (3 second count on the way down, fast on the way up) *cut these reps in half – 5-4-3-2-1 Mobility Chest/Overhead Strength E2MOM12 1 Power Clean 1 Hang Squat Clean 1 Jerk WOD 40 Push-ups […]
Outdoors Primarily Warm Up 400m Run 15-10-5 Skater Jumps (Total) V-Ups Barbell Back Squats Mobility 5 Moon the Sky 5 Inchworms Worlds Greatest Stretch Accessory Mini Band Work 2 Rounds :30 Work/ :15 Rest -Clamshells R (band above knees) -Clamshells L -Glute Bridge w/ alternating leg lifts -Donkey Kick w/ band around ankles -Squat jumps […]
Indoors Primarily Warm-up 2 Rounds 1:00 Running Clock -Burpees -Single Arm Cuban Press -Duck Walk to edge of mat and back (round 2 try with PVC Overhead) -Behind The neck strict press Strength E2MOM14 3 Overhead Squats 3 Overhead Squats 2 Overhead Squats 2 Overhead Squats 1 Overhead Squat 1 Overhead Squat 1 Overhead Squat […]
Outdoors Primarily Warm Up 5:00 ‘Rolling’ on the Rowers Goal is to hit exactly 100m on your monitor. For each meter above or below 100 = 1 burpee penalty (cap at 10) With Big Bands 2x 10 lateral banded side steps each direction 10 banded good mornings 5 Weighted Sit Ups 3 Windmills ea 1 […]