W.O.D.

171123 Thursday

Warm up:  1 minute of: easy row, active Samson 45 seconds: medium row, active spridermans 30seconds: fast row, push up to down dog Health and Fitness/ Classic: A. Five sets [...]

171122 Wednesday

Warm-up: 1 minute (of each): easy bike, jumping jacks 45 seconds: medium bike, push up to down dog with foot pedals 30 seconds: fast row, active spider mans Pre-mobilty: Posterior [...]

171121 Tuesday

Warm up: PVC complex: 10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 1 Game: plank tap race: divide class into two teams [...]

171120 Monday

Warm up: 30 seconds of: jumping jacks, side lunges, active Spider-Man's, Cossack squats, active Samson stretch, air squats Health and Fitness A. Four sets of: A1. Strict Pull-Ups x 6-8 [...]

171118 Sunday 

A."The seven" with a parter *coach take the time to go through each of the 7 movements  Alternating movements with a partner, for time-7 rounds: 7 handstand push ups (modified or [...]

171117 Friday 

Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: [...]

171116 Thursday 

Warmup: Hungry Hippo game Health and Fitness/ Classic: A. Every 4 minutes for 4 sets complete: 1 rope climb 10 alternating Pistol squats or goblet squats *Please choose modifications appropriately. [...]

171115 Wednesday 

Warm up: 5minute AMRAP slowly move through: 15 squats, 5 inchworms, 15 pvc shoulder pass throughs, 10 walking lungesPre-mobility: Overhead rib mobilization  Health and Fitness A. Four sets of: A1. [...]

171114 Tuesday 

Warm up: 3 rounds: 5 jumping pullups, 10 ring rows, 10 walking lunges, 10 cal rowPre-Mobility: Partner hanging t-spine 2x 30s Health and Fitness A. Three sets of: A1. Deadlift [...]