Warm-up Run 800m Then 2 Rounds 30s on|10s off Burpee Lateral Jumps Bent Over Rows Front Squats Skill Pull-ups Butterfly pull-ups WOD (30 minute cap) “Marathon Monday” 5 Rounds 4 Squat Clean and Jerks 185|125 15 Chest to Bar Pull-ups 13 Burpee Lateral Jumps After 5 rounds are complete: 800m run *Your time is your […]
Warm Up :50 on :10 off -Singles -Russina Swings -Alternating Feet -American Swings -Double Unders -Windmills R -Double Unders -Windmills L Mobility Quad Rolling Strength EMOM15 1. Alternating Single Arm Floor Press- 10 Reps* 2. Bent-Over Row- 10 Reps** 3. Rest *Feel free to use a MB for upper back support or scale up by […]
Warm-up 30|22 Cal Row -Then- 2 Rounds 5 Prone Swimmers 10 V-Ups with Feet On Seat 10 BB Front Squat 10 BB Seated Strict Press Skill Warm-Up 2 Rounds 40s Work|20s Rest -Handstand Hold* -Handstand Scap Push-Up -Handstand Shoulder Taps -Wall Climbs *Wall Facing if able for all movements ADV – Freestanding Holds and Taps […]
Warm-up With Miniband and Med Ball 2 Rounds :45 Work/:15 Rest and Rotate -Med Ball Deathmarch -Med Ball Burpee -Duck Walk -Med Ball Glute Bridge (Back Supported By Medball) Mobility Thoracic Rolling Pigeon Stretch Strength E2MOM12 Overhead Squat- Full Pause 3 Reps WOD “Slay” 50 Wall Balls 20| 14 Then 2 Rounds: 15 Burpee Box […]
Warm-up If you are a double under ninja, try the new drag ropes or heavy ropes in the warm up 15 – 12 – 9 -Bike -Banded Lying Lat Pull Downs -Banded Deadlifts -Banded Kick Backs (per side) After Each Round :40 Jump Rope* *Time this on your own, start with singles work into double […]
Nutrition Challenge Benchmark Today!! The Challenge officially begins on Monday. For full details on the challenge check out our recent post on Instagram or email in at [email protected] Warm-up 400m Run -Then- 2 Rounds 30s Work| 10s Rest Butt kickers* Samson stretch Scap push ups Air squats *Round 2 – high knees WOD At 0:00- […]
We will be hosting the Nutrition Challenge Benchmark WOD on Wed – For full details on the challenge check out our recent post on Instagram. Warm-up 2 Rounds :30 on/:10 Rest -Toe Taps -Alternating Russian Swing -Bottoms Up Waiters Walk Right Side -Bottoms Up Waiters Walk Left Side Then 2 Rounds -5 Windmill -5 Arm […]
We will be hosting the Nutrition Challenge Benchmark WOD on Wed – For full details on the challenge check out our recent post on Instagram. Warm-up 2 Rounds :30 Legs Only Rowing :30 Legs and Lean 1:00 Row :30 Deadbugs :30 Superman :30 Rest Hit Mobility Then 2 Sets 250M Row 90:00 Rest *Increase the […]
Warm Up Coach’s Choice Mobility Quad Rolling Strength E2MOM10 Back Rack Lunge 10 Reps (5 ea) WOD “WALLY” Ascending Ladder 10 minute AMRAP of 10 Double Unders 10 Wall Balls to a 10ft target 20|14 20 Double Unders 10 Wall Balls 30 Double Unders 10 Wall Balls… Level 2 – 7 Wall Balls Level 1 […]
Warm-up 400M Run Then EMOM 6 15/10 Calorie Bike 20 Alternating Single Leg V-Ups 12 Alternating DB High Pulls* *Round 2 DB Muscle Snatch Mobility Shoulder Stretching Calf Stretching WOD E2MOM30 1. 20|15 Calorie Bike 2. 20 Box Jump Overs 24|20 3. 12 Alt. Single Arm Devil’s Press 50|35 4. 400m Run 5. 20 Toes […]