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 […]
Outdoors Primarily Warm-up In 3:00 Complete: 200m Run 30 Air Squats AMRAP Singles or Double Unders Rest :30 In 3:00 Complete 200m Run 10 Burpees AMRAP Double Unders or Attempts Mobility Standing calf stretch against DB Kneeling couch stretch (grab foot or use rope) WOD 800m Run 18 Alt. Single Arm Clusters 50|35 80 […]
Outdoors Primarily Warm Up 12 Deadlift From Mid Shin to Top of Knees 9 High Hang High Pulls 6 Strict Press 12 Deadlift Starting at Top of the knee Squeeze and stand 9 High Hang Muscle Clean 6 Strict Press 12 Full Deadlift 9 Mid Hang Muscle Clean 6 Strict Press Accessory With the Mini […]