Tuesday, January 4th, 2022
Coach led warm up Banded box stretches Then, 2 Sets: :30 Mountain Climbers :30 Reverse Plank Hold Rest :30 :30 In-Place Walking Lunge :30 DB Front Rack Hold Rest :30 :30 DB Renegade Rows :30 Side Plank (left or right) Rest :30 :30 Toe Touch + Jump :30 DB Overhead Hold WOD AMRAP 18: (partner […]
Monday, January 3rd, 2022
Coach led warm up Set 1: 10 Alternating Spiderman Stretch 10 Superman ext. 10 Straight Leg Sit-ups Set 2: 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups Part B 5 Power Clean (45/35#) 3 Hanging Knee Raises 4 Power Clean (add 10-45# to each side) 3 Kipping Knees-to-Chest 3 Power Clean (add […]
Friday, December 31st, 2021
Coach led warm up Lacrosse ball mobility Then, 5 min amrap of: 10 PVC pass throughs 10 toe touch + jump 10 alt. toe touches (laying) WOD HAPPY NEW YEAR! For time: (with partner) 2021 meter Row *split Then into, 20-22 reps of: Shoulder to overhead (135/95) *split Burpees (1 for 1) Toes to bar […]
Thursday, December 30th, 2021
Coach led warm up Foam roll Then, 2 Sets: 1:00 Run, Bike, Row, or Ski 10 Good Mornings (Barbell) 10 Leg Swing (Front & Back) / Leg Part B 1 Set: 10 Deadlifts (Barbell) 5 Up-Downs 5 Deadlifts (30%) 5 Up-Downs 5 Deadlifts (40%) 5 Up-Downs 4 Deadlifts (50%) 5 Up-Downs 3 Deadlifts (60%) 5 […]
Thursday, December 30th, 2021
Coach led warm up Foam roll Then, 2 Sets: 1:00 Run, Bike, Row, or Ski 10 Good Mornings (Barbell) 10 Leg Swing (Front & Back) / Leg Part B 1 Set: 10 Deadlifts (Barbell) 5 Up-Downs 5 Deadlifts (30%) 5 Up-Downs 5 Deadlifts (40%) 5 Up-Downs 4 Deadlifts (50%) 5 Up-Downs 3 Deadlifts (60%) 5 […]