“80’s Hair Band” 2 Rounds – 3 person teams Station #1 – LDH Drag/Flake with KB carry (3 min) One person drags LDH 100′ and flakes it in Other 2 Farmer’s Carry 3 heavy KBs together Rotates through LDH -30 sec transition- Station #2 – Soft Stone Boogie (3 min) 2 team mates move Soft […]
Warm Up 400 run or row “Squat Ball Toss Circle” 2 x 30 Singles 10 Bird Dogs 5 Rocking Push Up 5 Bootstrappers PVC SS Bergener Warm Up Question of The Day Would you rather be the funniest person or the smartest person in the room? Daily Strength Bench Press Cycle Wk #6 3-5 sets […]
Warm Up 500 row or 400 run TABATA x 2 Ring Rows Lunges Hollow Hold / Superman Hold Burpees 10 Lat Act 10 Sec Hanging Hollow Hold 10 Step ups 5 Box Jumps PVC SS Rig Calf Stretch 20 sec DD Question of The Day Would you rather have trampolines for floors everywhere you go, […]
Warm Up “Birthday Tag” 2x 20 sec HSH 10 Jumping Squats Then 10 PVC Thrusters 5 DB Thrusters PVC SS 20 Zombie kicks Question of The Day Would you rather live the rest of your life as a monk or followed continuously by paparazzi? CORE For Time 89 Russian Twists Rx 25 / 35 Rx+ GO FASTER […]
Warm Up Team Relay Down and Backs 2 x 30 singles 8 Jumping Squats 4 Box step overs 4 Box Jump overs Spiderman out 20 sec DD 20 sec Hollow Hold Zombie back 20 sec DD 20 sec Hollow Hold Rig Calf Stretch Question of The Day Would you rather be trapped in a romantic […]
Warm Up 2 x 200 meter run or row 5 KB DL 3 KB SDHP 3 Burpees 3 x 5 Ring Rows 5 Lat Act Ring Shoulder Stretch 10 Zombie Kicks 10 Bridge Leg Lifts 10 Scorpions 10 sec Cobra 20 sec DD to Sm Question of The Day Would you rather listen to an […]
Warm Up 600 meter run or row SPRINT every other 100 meters 3 x 3 Burpees 5 Wall Squats 3 x 3 Front squats 20 sec Spiderman to Pigeon (each round add weight to the bar, 3rd round should have the weight for the WOD) PVC SS (including Front rack stretch) Lat Stretch on rig […]
“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 “Tic-Tac-Toe” Game or Down and Backs 2 x 10 Forward backward Lunges (5 each side) 20 sec HSH 2 x 3 Tempo Squats: 3,5,1,1 20 sec SM into Pigeon Lat stretch on rig PVC SS Bergener W/U Question of The Day Would you rather have breakfast in bed or a midnight snack? CORE […]
Warm Up 100 meter Rowling (like bowling but with the ERG) 5 x attempts to get exactly 100 meters, 1 Burpee for every meter over or under 100 meters 8 good mornings 10 Bridge leg lifts (with toes off the ground) 10 empty bar DL 3x (every round add weight to bar for DL) 4 […]
