WOD/NEWS

• Sun.5.31.20

  Warmup: ROM, dynamic stretches, 30 Jumping jacks, high knees, butt kicks, squats; 5 flag push ups WOD: EMOM 5 Rounds Min 1: 10 DB Thrusters Min 2: 12 Renegade Rows Min 3: 10 Wtd Step Ups Min 4: 16 Sit ups Rest 2:00, then 1:00w/:30r Hollow rocks Arch rocks V-ups Knockdowns Cooldown: Roll out and […]

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• Sat.5.30.20

  Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: 3 Rounds for time 10 Pistols 20 Pike Pushups 30 KB swings 40 Sit throughs 50 Sit ups Cooldown: :30 each: Cat/cow, childs pose, saddle sit quad stretch, pigeon, hamstring stretches

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• Sat.5.23.20

  Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

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• Wed.5.20.20

  Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: Tabata x 2 (8 Rounds) Round 1 – 8 Sets :20 work/:10 rest Alternate movements (4 each) 4 speed skater jumps + 1 burpee Plank shoulder taps (R + L) + push up Rest 1:00 Round 2 – 8 […]

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• Mon.5.18.20

  Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 3 Rounds 20 reps of all: Sumo DLHP Goblet Squats KB Swings Russian Twist Single arm Push Press Single arm Row Cooldown: Child’s pose, child’s twists, Pigeon, Saddle, Seated twist

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• Sun.5.17.20

  Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 2 Rounds for time 800m run 20 DB Bent Over Rows 30 Push-ups 40 Squats Then, 2 Rounds 1:00 work/1:00 rest Min 1 & 9: 8 Supermans, 8 Hollow Rocks, Max Squats Min 3 & 11: 8 Supermans, 8 […]

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• Sat.5.16.20

  Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 4 Rounds 8 DB Seated Fly and Press 12 KB Single Leg Deadlifts, all one side, then other 16 DB Step ups L+R=1, alt Rest 2:00 Abs 2 Rounds, :45/:15 V-up Rev Crunch K2E Crossunder Flutter kicks Side plank, […]

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