Warm up “Birthday Tag” 2x 20 sec HSH or 2 negative HSPU or 10 Shoulder taps 10 Wall Squats 2x 10 Ring rows Ring Shoulder stretch 20 Singles 20 sec SM into Pigeon 20 sec bottom of Squat hold Rig Calf stretch Hamstring stretch Question of The Day Would you rather have no taste buds or be […]
Warm up 3 x 200 run or row 10 Forward / Backward lunges 5 empty bar push press 2 x 10 Frog Hops 10 Knee taps 20 sec HSH or 10 Shoulder Taps 20 sec DD to SM PVC SS Bergener Warm up Question of The Day Would you rather Win $50,000 or let your […]
Warm up 600 meter run or row, SPRINT every other 100 meters 2 x 10 Med Ball thrusters 10 Med Ball Twisting Wall taps 5 box step overs 5 box jump overs 20 sec HSH 20 Sec DD to SM 20 sec Hip Opener Bulldozer Green Valley Clash of The Fittest Oct 16th Boomerang 60 […]
“Welcome to the party pal!” 3 person team 600m run Team runs 600m with one carrying Mace Bell overhead. Rotate as needed. THEN 4 Rounds IDITARODS (twice) One team member pulls another on a sled 100′. The 3rd runs alongside. Rotate through twice. SPARTANS – 30 Reps Teams must flip heavy tire and jump (step) […]
Warm Up 3 Rounds 1 min: Plank Med-Ball Circle or Volley ball 5 Burpees 10 High Knees in place PVC SS 20 Zombie kicks 20 sec hip opener Question of The Day Would you rather reverse one decision you make every day or be able to stop time for 10 seconds every day? WOD […]
Warm Up Down & Backs 3 x 5 Rocking Push Ups 3 Negative Push Ups 10 Shin taps 3 Min Self Stretch Question of The Day Would you rather Experience the beginning of planet earth or the end of planet earth? CORE 50 reps of each, break up as desired Knee Ups / T2B / […]
Warm Up 100 meter run or row easy pace 10 forward backward lunges 1 plank wheel 100 meter SPRINT 5 Burpees 10 Jumping Squats Repeat the first set of movements 10 Frog Hops 20 Sec DD to SM 20 Arm Circles 20 Michael Phelps Question of The Day Would you rather wear a constantly changing […]
Warm Up 3 Rounds 200 run or row 30 Singles 5 KB Swings 3 Burpees 10 sec Ring Hold 10 empty bar Deadlifts Add weight to bar every round, and decrease reps by 2 10 Scorpions 10 Bird Dogs 20 sec DD to SM Question of The Day Would you rather live in a world […]
Warm Up 500 row or 400 run SPRINT the last 100 meters 3 x 10 Jumping Jacks Lunge to rig 10 ring rows Bear crawl to blue wall 5 Wall Balls for height run back PVC Pivot Stretch Rig calf stretch Question of The Day Would you rather have unlimited pizza 🍕 for life or […]
Warm Up 3 x 100 run or row 3 Burpees 6 PVC OHS 6 PVC OH Lunges 20 sec HSH PVC SS Do once with empty bar and once with WOD weight: 5 Snatches 3 OHS 2 Lunges 3 min self stretching Bulldozer 10 Rounds 10 Cal Row 6 Power Snatch 4 OHS 2 OH […]
