NEWS, BLOG & WORKOUTS

Coach led warm up Banded mobility ( from floor) Then, AMRAP 6: 10 Alternating Spiderman Stretch 5 Single-Leg KB Deadlift / Leg 10 Up-Downs 5 Single-Arm KB Swings / Arm Part B 1 Set: 3 Box Jumps 5 Sumo Deadlift High Pulls (add 5-25# to each side) :20 Bike (easy pace) 1 Set: 3 Box […]

Coach led warm up 3 Sets 10 Leg swings (across body) / Leg 10 Alternating Hamstring Scoop Stretch :30 Forearm Stretch / Both arms on floor Part B (on 4:00min clock) Set 1 :20 Single Unders :10 Rest :20 High Knees :10 Rest Set 2 :20 Single Unders (Right foot only) :10 Rest :20 Butt […]

Game of the day Stick game Coach led warm up 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to pike 10 Air Squats 10 Good Morning + Jump 10 Alternating Reach Throughs in Plank 10 Air Squats 5 Push-ups 10 Double Knee Tuck in Plank 5 Push-ups 10 Air […]

Coach led warm up Mini Band warm up Then, AMRAP 5: 5 Single Arm Ring Rows / ea. Arm 5 Single Leg KB/DB Deadlifts / ea. Leg 50-ft Elbow to heal lunge step 50-ft knee over to toe reach Stretch Then, Take 5 min to work up to starting/ working weight for deadlift emom Strength […]

Coach led warm up Running stretches Then, 10 Mountain Climbers 10 KB Deadlift (Lighter KB) 10 Alternating toe touches 200m Jog 10 Mountain Climbers 5 Single Arm KB Russian Swings / Arm 10 V-ups 200m Jog 10 Mountain Climbers 10 Russian KB Swings (Lighter KB) 10 Sit-ups 200m Jog WOD For Time: 400m Run 50 […]