General Warm up 2 x 200 meter run or row 10 med ball cleans 10 med ball thrusters Spiderman crawl out Bear crawl back Zombie walk out crab walk back PVC SS 10 wall rollers 3 inch worms Set up WOD and do 3 reps of each movement Bulldozer 5 Rounds 400 meter run with […]
Warm Up Death By Cal Row (4 min, 80 x 30 sec cycles add 1 Cal every 30 sec) 3 x 10 Ring Rows 5 Lat activator 10 Scapular push ups (Lat activator in plank) 5 push up to DD 10 back lunges 5 sit ups Then 20 Zombie kicks 20 sec Spiderman into pigeon 20 […]
Warm Up 3 Rounds 10 Jumping Jacks 10 push ups 10 Shoulder taps 10 air squats 10 Table Tops 2 inch worms Pancake stretch Question of The Day Would you rather always have a song stuck in your head or always have an itch that you can’t reach? CORE 50 sec Enterprise 50 Plank Leg […]
Warm Up 500 meter row or 400 meter run 2 x Lunge out 5 Pause air squats 3,3,1,1 Spiderman Back Then 10 Air squats with plate 1 min squat mobilization each side 10 air squats with plate Squat warm up from rack 8 6 4 Use as warm up building sets to find a weight […]
Warm Up Partner 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 […]
Warm Up TABATA x 2 (8 min) Singles (Hamstring Stretch) Shoulder Taps (Down Dog) Burpees (arm circles) Flutter kicks ( Cobra Stretch) Then 3 x 20 sec HSH 1 perfect stretch 3 x 20 sec bar hang with lat act 20 sec Rig calf stretch Question Of The Day Would you rather have to wear […]
Warm Up 5 Rounds 10 Jumping Jacks 10 Shoulder taps 10 Scorpions 2 inch worms Pancake stretch Question of The day Would you rather have to wear underwear on your head, or swimming flippers on your feet one day a week for an entire year? CORE AMRAP 10 min 10 Bridge alternating leg lifts (Lay […]
Warm Up “Roxanne” Burpees Listen to Roxanne by The Police, every time they say “Rooooxxaaannnee” do a Burpee 2 Rounds 10 front – back lunges on the right (1 forward lunge and 1 reverse lunge) 20 Superman Pulses 30 sec Hollow Hold 10 Air squats 20 Shoulder Taps (hold front plank, tap opposite shoulder) […]
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 live in a tree house or a cave? WOD […]
General Warm Up 500 meter row or 400 meter run 2 x 10 jumping squats 10 push ups 10 ring rows 10 Scorpions 10 Table tops 2x 5 wall rollers 20 sec Thread the needle 2 Inch worms rig calf stretch Milo Melee 3 Rounds 1 Rope Climb 100 meter run 20′ KB Shuffle 16 […]
