Warm-Up 2 Sets: 10 Sit-Ups10 Squats10 Lunges Couch StretchPigeonDown dogPigeon WOD 20 Minute AMRAP: 3 Wall Walks10 Burpees10 Shoot Throughs10 Grasshoppers One Shoot Through is all the way through and back.One Grasshopper is completing both sides Modified 20 Minute AMRAP: 3 Inchworms10 Burpees:15 Superman Hold to :15 Tuck Hold10 Mountain ClimbersRead More
Warm-Up 3 Stets: :30 Jog or Jumping Jacks3 Inchworms10 Pineapple Pickers Then, Stretch/Mobility WOD Complete Two Rounds of the Following For Time: 400m Run, 500m Row, 20 Cal Bike, or 200 Single-Unders, or Jog in place :9040 Air Squats30 Sit-Ups20 Push-Ups For an extra challenge, use a weight vest, weighted backpack, medicine ball, or frozen...Read More
Warm-Up 3 Sets: :30 Jog, Bike, Row, Jump Rope, or Jog in Place10 Air Squats10 Step Downs or Reverse Lunges5 Single Arm Strict Shoulder Press, Each Arm – Any Object then, Shoulder StretchScorpionPigeon ________________________________________________________ Strength/Skill 3 Sets: Broad Jump x 3 RepsTuck Hold x :30 Seconds ____________________________________________________________ WOD 15 Minute AMRAP: -20 Alternating Pistols or...Read More
Missing your gym friends and coaches? Try one of our new online classes HERE Warm-Up 3 Sets: Calf Raise (try to find an elevated surface) x 10 RepsPush-Up Plank Hold x 30 SecondsRussian Baby Makers x 10 Reps Then, Calf StretchRoll Calves – any object ______________________________________________ Strength/Skill Single Arm DB Rows (use any object) x...Read More
Warm-Up 3 Sets: Reverse Snow Angels x 8 RepsReverse Alternating Lunges x 10 RepsStationary Inchworms x 3 Reps Then, PigeonScorpion Strength/Skill 3 Sets: Turkish Get-Up x 3 Reps Each Arm or Turkish Sit-Up x 6 RepsStrict Pull-Ups x 5-10 Reps Use any Object for Turkish Get-Ups. Start with no weight until you have the steps...Read More
WOD Build your own 20 Minute EMOM: Minute 1 – Movement of your choiceMinute 2 – Movement of your choice -Choose two movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 PistolsMinute 2 –...Read More
Warm-Up -10 Pineapple Pickers-10 Alternating Hand to toes-5 Single Arm DB Rows, each arm – use any Object -Elbow on Wall-Straddle Middle (Focus on keeping s straight back, only lean far enough forward to feel a stretch)-Straddle Left-Straddle Right WOD 8 Minute AMRAP 15 Ground-to Overhead20 Air Squats Rest 2 Minutes 8 Minute AMRAP: 15...Read More
You will be seeing some home workouts which call for pul-ups or rows. Read here on ways to do pull-ups and modify them at home Warm-Up Complete 4 Sets: 100 Meter jog or :30 Stationary Jog or Jump rope:15 Bear Crawl10 Sit-Ups Then, Roll out calves with roller or any objectQuad Stretch WOD Complete 7...Read More
Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallPigeonDown DogPigeon WOD Complete Five, 3-minute AMRAPS: 20 Double-Unders or 40 Single Unders4 Power Cleans 135/958 Push-Ups Rest 1 Minute Between Each Set Equipment Scaling Options No Jump Rope – 20 foot taps...Read More
Register for your online classes here Warm-Up 3 Sets: :15 Tuck Hold or Hollow Hold:15 Plank Hold:30 Wall Sit Then, Lunge StretchPigeonDown DogLunge StretchPigeon WOD 20 Minute AMRAP: 2 Wall Walks or Stationary Inchworms4 Burpees6 Sit-Ups8 Air SquatsRead More
