NEWS, BLOG & WORKOUTS

Coach led warm up  Banded mobility (from rig) WOD 5 rounds for time of: Run 400 meters 50ft kB or db goblet lunges (50/35) 15 Toes to bar (mod: knees to chest, or v-ups) Post time to Wodify And Whiteboard

Coach led warm up  Box stretches  WOD 30 min amrap of: 20 bench press (40-45% of 1rm) 15 box jump overs (24/20) 20/18 calorie row Post rounds and reps completed to Wodify and whiteboard

Coach led warm up  Mini band band warm up WOD Complete as many rounds as possible in 12 minutes of: 20 wall-ball shots (20/14) 20 single-leg squats, alternating (mod: post, band, ball) Post rounds and reps completed to Wodify and whiteboard  Post WOD  5 min bike Then,  5 min on foam roller

Coach led warm up  PVC warm up and stretches Strength  Every 2 min for 10 min of: 10 Shoulder press (work up in weight) WOD Tabata weighted sit-up (30/20) Then, Tabata kettlebell swing (53/35) Then, Tabata burpee The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There […]

Coach led warm up  Banded floor mobility  Then, 4 min amrap of: 6 empty bar dead lifts 8 empty bar jumping back squats 5 scrap pulls + 5 kip swings WOD 10 rounds for time of: 30 double-unders (mod: 50 sec practice, or 2x singles) 10 hang power cleans 10 pull-ups (mod: banded, or ring […]