Warm Up 400 run or 500 row SPRINT the last 100 meters “Med Ball Circle game” 10 Ring rows Shoulder Stretch 10 Box Stepovers Pigeon stretch 30 Singles calf stretch Then: 5 Pull ups Shoulder stretch 5 Box jumps 20 sec hip opener Question of The Day Would you rather be forced to dance every […]
Warm Up 2x 200 meter run or row 10 Forward Backward Lunges 1 Plank Wheel 10 Air Squats 2x 10 Scapular Push Ups 20 sec DD to SM Pancake stretch Question of The Day Would you rather have all your clothes fit perfectly or have the most comfortable pillow, blankets, and sheets in existence? WOD […]
Warm Up Death By Gym Sprints or Cal Row (4 min) 1 x Rig Tap Plank Walk 30 Singles PVC SS Rig Calf Stretch Question of The Day Would you rather eat a cockroach or lay on a bed full of cockroaches for 10 minutes? Skills / Tech WOD #1 3 X 1 min MAX […]
Warm Up 200 meter run or row 36′ Burpee Long Jump 200 meter run or row 36′ Stork Walk 200 meter run or row Bear Crawl 2x 5 Rocking Push ups 3 Negative push ups Thread The Needle 10 Scorpions Bench Press W/U 10 empty bar, 8, 6, 3 Question of The Day If you […]
Warm Up Labor Day WOD Reminder: Holiday hours: Group classes at 7:15 – 8:30 – 9:45 Closed the rest of the day 400 run or row SPRINT the last 100 meters Team Burpee Line Team Races!! 3x Box Jump Stack 5 Lat Act 5 Ring Rows Ring Shoulder Stretch 5 Jumping Squats 2 Perfect Stretches Question […]
Warm Up 600 run or row Alternating speeds every 100 meters 2-3 rounds 5 Ring Row 5 Lat Act 1 Pull up 1 negative push up 20 sec DD 6 Lung out 3 Air squats Bear Crawl back 20 sec bottom of squat hold 20 sec hip opener Ankle Dorsiflexion with band Bulldozer “Chelsea” EMOM […]
Teams of 6 people = Run + stations 1-5 Teams of 5 people = Run + stations 1-4 Teams of 4 people = Run + stations 1-3 ***COACH’S NOTE: Start team members 2-5, 2-4 or 2-3 at stations 1-5, 1-4, 1-3 respectively. Team member #1 start with the 200m SB run to “start the clock”. […]
Warm Up Dodge Ball or Down and Backs 2x Bear crawl out 30 sec Hollow Hold Zombie back Rig calf stretch Crab walk out 10 Mission Impossibles Duck walk back 1 Plank Wheel Sampson Stretch to DD (both sides) Question of The Day Would you dress like a Fairy, wings, wand glittery skirt, sparkly make […]
Warm Up TABATA x 2 Jumping Jacks (Hamstring Stretch) Burpees (Down Dog) Russian KB Swings (American KB swings on second TABATA) Ring Rows (ring Shoulder Stretch) PVC Pivot Stretch Floor Forearm and wrist Stretches 2 perfect Stretches Question of The Day Would you rather tell a lie for a good reason or tell the truth […]
Warm Up 3 x 200 M run or row 6 rocking push ups 3 negative push ups 6 Bridge leg lifts 6 Shin taps 10 empty bar Bench Press 10 Stork Walks 20 arm circles 20 Zombie kicks Question of The Day If you could re-watch any movie for the first time, what would it […]
