W.O.D.

171204 Monday

Health and Fitness/Classic Warm up:  30 Seconds of each: Easy Row Active Spidermans Medium Row Active Samson Faster Row Push-up to Down Dog Barbell or PVC Warmup 5 Good Mornings [...]

171203 Sunday

Health & Fitness / Classic: EMOM, for 20 minutes (5 sets): Minute 1 – Front Squat x 6 reps Minute 2 – Supinated-Grip Pull-Ups x4- 6 reps Minute 3 – [...]

171201 Friday

Warm up:  30 seconds of: jumping jacks, side lunges, active Spider-Man's, Cossack squats, active Samson stretch, air squats Pre-Mobility: T-spine mobilzation Health and Fitness / Classic: A. Four sets of: [...]

171130 Thursday

Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets Pre-Mobility: Pigeon and spiderman Health and Fitness/ Classic A. 3 sets of: (Health) Back Squat x 4-6 [...]

171129 Wednesday

Warm-up: 5minute AMRAP slowly move through: 15 squats, 5 inchworms, 15 pvc shoulder pass throughs, 10 walking lunges Pre-mobilty: Overhead rib mobilization (3 positions x 10 reps in each) Health [...]

171128 Tuesday

Warm up: PVC complex: Agility Ladder: forward run (both feet touch in box), lateral runs (both sides), hops (inside and out of each box), single foot (inside/out of each box), [...]

171127 Monday

Warm up:  30 seconds of each: Easy row Dynamic Spider-Man's Medium row Dynamic Samson stretches Fast row Push up to down dog With PVC: 5: good mornings, 5 back squats, [...]

171124 Friday

Warm up:  4-5 sets. try to row to 200m exactly - do 1 burpee for every meter you are over Pre-Mobility: Spiderman, pigeon Health and Fitness/ Classic  “Fight Gone Bad” [...]