Warm Up 2 Rounds 30 sec Jumping jacks 30 sec Push Up to Down Dog 30 sec jump tucks 30 sec Spiderman Lunges Question of The Day WOULD YOU RATHER eat your cereal with eggnog instead of milk OR… eat a candy cane sandwich WOD Add 1 rep each round for each movement Start at 1 rep […]
Warm Up 3 x 20 Jumping Jacks Zombie walk out 5 Burpees Bear crawl back 3x 10 Ring Rows Ring Shoulder Stretch 50 Singles 3 Inch Worms Rig Calf Stretch PVC SS Bergener W/U Question of The Day WOULD YOU RATHER eat your cereal with eggnog instead of milk OR… eat a candy cane sandwich WOD 10 […]
Warm Up Fish Game (4 min) or Darts (4 min) 2 x 20 sec HSH 6 wall squats 2 x 20 Shoulder Taps 6 Lunges 2 perfect stretches 20 sec active pigeon Stretch Question Of The Day WOULD YOU RATHER have Christmas tree tinsel for hair OR… have fingernails that light up like Christmas lights Base Builder […]
Warm Up 400 meter run or row or 200 singles 2 x 20 Arm circles 20 elbow circles 20 wrist circles 5 Burpees 2 Inch Worms 30 sec active bottom of your squat hold 20 sec Pigeon stretch each side Question of The Day WOULD YOU RATHER have Christmas tree tinsel for hair OR… have fingernails that […]
Warm Up 3 x 5 Burpees 30 Singles (if you don’t have a rope, you can either do Jumping Jacks, or “air Jump Rope” ) 30 sec Hollow Hold 10 Supermans 10 air squats Then: 30 sec Couch Stretch each leg 2 Inch Worms Question of The Day WOULD YOU RATHER have Frosty the Snowman for […]
Warm Up 2 min easy row 3 x 30 sec sprint : 30 sec easy 3 x 3 KB DL 3 KB SDHP 3 Russian Swings 3 x 1 inch worms 5 Lat activators Practice 3 scales of pull ups Question of The Day WOULD YOU RATHER have Frosty the Snowman for a friend OR… Rudolf the […]
Warm Up 5 min run or row or 5 Burpees and 100 singles 2 x 20 Jumping jacks 20 Mountain Climbers 20 Superstars then: 2x 10 Scorpions 3 x push up to Down Dog 20 sec Pigeon Stretch (each side) Question of The Day WOULD YOU RATHER have to loudly sing the chorus of “Jingle Bells” […]
Warm Up 500 meter row or 400 meter run TABATA x 2 (8 min) Wall or Rig Squats Burpees Push up to DD Box Step over 1 min Hip opener each side 10 empty bar Back Squats 20 arm circles 20 Zombie kicks Question of The Day WOULD YOU RATHER have to loudly sing the chorus […]
General Warm Up 3 x 100 meter run or row lunge out 5 Burpees Bear crawl back 3 x 3 Push ups to DD to Spiderman 10 Ring Rows PVC SS Ring shoulder stretches Bulldozer 10 Pull ups 10 Pull ups 25 KB Swings 10 Pull ups 25 KB Swings 50 Lunges 10 Pull ups […]
2 ROUNDS (3 person teams) Station #1 (5 min) LDH drag and flake 100′ Other two people follow along with one heavy KB Rotate through drag/flakes -1 MIN REST- Station #2 (5 min) Two people push/pull 300lbs sled continuously one person pulls 100# or 80# sandbag combo length of rope and back Rotate through sand […]
