Warm Up 600 meter run or row 2 x 5 Burpees 10 Jumping squats 10 KB deadlift 5 push ups 1 hot lizard 5 PVC Cuban Press Question of The Day Would you rather spend one week in the wilderness, or 1 night in a haunted house? WOD AMRAP 5 min 1 Parking lot run […]
Warm Up 500 meter row or 400 meter run SPRINT the last 100 meters or 3 min of 5 burpees and 50 singles 3 x 10 lunges 5 Zero count burpees (jump back into plank position, chest DOES NOT touch the ground) 2 Inch worms Question of The Day Would you rather wear bright colors […]
Warm Up 500 meter row or 400 meter run SPRINT the last 100 meters 3 x 5 Russian swings 5 American swings 10 Ring Rows 5 Lat Act 3 Pull ups Question of The Day Would you rather wear bright colors or black cloths the rest of your life? CORE AMRAP 10 min 30 sec […]
Warm Up 500 meter row then 30 sec sprint or 3 min Cardio, Burpees, Jumping Jacks, etc.. 3 x 6 DB snatches 30 singles 10 air or goblet squats 5 Jumping Squats calf stretch 2 inch worms Question of The Day Would you rather only be able to whisper or shout? TABATA Base Builder Complete […]
Warm Up 500 meter row then 30 sec sprint 3 x 6 DB snatches 30 singles 3 x 5 empty bar front squats 5 Jumping Squats PVC SS 10 PVC Cuban presses Rig calf stretch 2 inch worms Bergener W/U Question of The Day Would you rather only be able to whisper or shout? TABATA […]
Warm Up 600 meter run or row Sprint alternating 100 meters 3 x 10 Split squats (5 each leg) 1 Plank wheel 20 Scissor kicks 5 Lat activators 10 sec hanging Hollow Hold Question of The Day What’s your favorite non-working activity? Skills PISTOLS 10 x (5 each leg) Lunge to knee up toe under […]
Warm Up 3 Rounds 200 meter row or Run or 50 singles 5 Med Ball Thrusters 10 shoulder taps 30 sec hollow hold Then: 30 sec hollow hold 10 Mission Impossibles 20 sec active pigeon stretch (each leg) 20 sec Spiderman each leg Question of The Day Would you rather own your own boat or […]
Warm Up 3 Rounds 200 meter row 50 singles 5 Med Ball Thrusters 10 ring rows 5 lat activators Then: 30 sec hollow hold 10 Mission Impossibles 20 sec active pigeon stretch (each leg) 20 sec Spiderman each leg Question of The Day Would you rather own your own boat or your own plane? WOD […]
Warm Up 3 min of any cardio: rowing, running, Burpees, jump rope, etc.. 3 x 20 sec HSH 10 Jumping Squats 20 sec Spiderman stretch each side 30 sec hollow hold 1 inchworm Question of The Day Would you rather never have to worry about cleaning your house again,or never having to cook again? WOD […]
Warm Up 3 min row then 3 x 10 on 10 off 3 x 20 sec HSH 10 Jumping Squats 20 sec Spiderman stretch each side 3 x 4 box step overs 30 sec hollow hold 1 inchworm PVC SS Bergener warm up C & J Tech Question of The Day Would you rather never […]
