Warm Up 600 meter run or row SPRINT alternating 100 meters 3 x 20 sec HSH 10 Air squats 5 Burpees 5 Ring Rows 3 pull ups PVC SS 3 Inch Worms Bulldozer 10 Rounds for time 3 HSPU 3 Devils Press 3 DB Front Squat 3 MU 3 GHD sit up Rx 35 / 50 Melee […]
Warm Up TABATTA x 2 Jump rope Burpees Mountain Climbers Box step overs Spiderman out Bear crawl back Zombie out Bear crawl out 2 perfect stretches Question of The Day Never get lost or never lose your balance? CORE (15 min time cap) 50 sec Enterprise 50 Plank Leg Lifts 50 weighted Sit ups 50 […]
Warm Up 100 Jump rope 30 Mountain Climbers 20 lunges 10 push ups 3 min self stretch Question of The Day Never get lost or never lose your balance? CORE 50 sec Enterprise 50 Plank Leg Lifts 50 weighted Sit ups 50 Shoulder Taps 50 Russian Twist 50 Mission Impossibles 50 sec R plank 50 […]
Warm Up CRISTY’S 70th B-DAY WOD!!! 3 Rounds 70 meter row 70 singles 7 Ring Rows 7 Air Squats 7 empty bar Deadlifts 7 Good Mornings 20 Sec Pancake stretch ring shoulder and skin the cat stretch Question of The Day Only listen to Justin Bieber for the rest of your life or only watch […]
Warm Up EMOM 6 min 6 Jumping Jacks 6 Superstars (jumping lunges) 6 Mountain Climbers In the remaining time do air squats to the next minute, don’t go crazy it’s a warm up. 3 min self stretch Question of The Day Only listen to Justin Bieber for the rest of your life or only watch […]
Warm Up Deck of Cards 6 min Take turns pulling cards for you partner (12 minutes), if Solo, pull cards for your self. Hearts – Comando (R reverse lunge, L reverse lunge, Burpee) Diamond – Table Tops Spade – Jumping Squats Clubs – Hollow Rocks Then 2 Inch Worms 20 sec Pigeon stretch each leg […]
Warm Up 500 row or 400 run SPRINT the last 100 meters 2 x 5-10 sec ring hold 10 unweighted split squats (5 each leg) 50 singles 20 Arm circles Then Spiderman out Pigeon back 3 inch worms Question of The Day Would you rather have a pet dragon or breathe fire? Base Builder 33 […]
Warm Up 5 Rounds 10 Jumping Jacks 10 Shoulder taps 10 Scorpions 2 inch worms Pancake stretch Would you rather encounter dinosaurs or aliens? CORE AMRAP 10 min 10 Bridge alternating leg lifts (Lay on back with knees up, lift hips and hold hips up while you alternate lifting your legs) 20 sec Enterprise 30 […]
Warm Up 1 min easy row – 10 SEC SPRINT 1 min easy row – 20 SEC SPRINT 1 min easy row – 30 SEC SPRINT 2 x 3 push ups to a plank wheel (hold Back Plank for 5 sec) 10 Scorpions 20 sec Down Dog Question of The Day Would you rather encounter […]
Warm Up 2 x 20 Jumping Jacks 10 mountain climbers 10 lunges Then: 8 Spiderman (4 each side) 30 sec Hollow hold 8 Zombie walk back (4 each side) 30 sec Superman 3x 10 Wall Squats 2 Plank Wheels Question of The Day Would you rather get $10,000 now or find a dollar whenever you […]
