WOD/NEWS

• Wed.8.30.23

  Warmup:  ROM drills, dynamic stretches, 200m run, 20 plank shoulder taps, 15 dips WOD:  20:00 AMRAP 400m run 10 Ring Dips 15 Plank hip dips, ea 10 Push-ups 20 Squats Cooldown: shoulder and hip stretches, roll out

  MORE INFO

• Mon.7.24.23

  Warmup:  ROM, Dynamic stretches, 15 squats, 10 push ups, 400m run Strength:  Front Squat – 5 x 2 @ 85% WOD: 4 Rounds 10 DB flies 12 Push-ups 14 Upright Rows 1:00 Jump rope Cooldown: Stretch

  MORE INFO

• Sat.7.22.23

  Warmup: ROM, Dynamic stretches, :30 jumping jacks, high knees, butt kicks Core: 10 x 10 Crunches, :30 rest between sets WOD: 20:00 AMRAP 30 Forward lunges, alt 30 dips 30 reverse lunges, alt 30 alt V-ups

  MORE INFO

• Wed.7.19.23

  Warmup: ROM, dynamic stretches, 1:00 deep squat hold, 400m run, 10 push ups Strength: Bench press  5 x 2 @ 85% WOD: 4 rounds 8 DB Thrusters 16 Russian twists 100m Farmers Carry 400m run

  MORE INFO

• Mon.7.17.23

  Warmup: ROM, dynamic stretches, 15 good mornings with bar, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85% WOD: 4 rounds 30 Alt Step Ups or Box Jumps 20 Sit ups 10 Feet on box Pike Push ups Cooldown – Up/downdog x5

  MORE INFO

• Sat.15.23

  Warmup:  ROM, Dynamic stretches, 10 burpees, 15 squats WOD: AMRAPSCircuit 1 – 10:00 AMRAP 10 Jumping Squats10 Bicep Curls10 Shoulder Press Rest 2:00Circuit 2 – 10:00 AMRAP 10 Burpees10 Tricep Extensions10 Upright Row Rest 2:00 Circuit 3 – 10:00 AMRAP 30 Mountain Climbers30 Bicycles30 Sit ups Cooldown: Up/down dog x3, pigeon, low lunge, hamstring stretches

  MORE INFO

• Wed.7.12.23

  Warmup:  ROM, Dynamic stretches, :30 Jumping jacks, High knees; Butt Kicks; arm circles; squats Strength: Bent Over Row 5 x 2 @ 85% Core: 3 rounds :45 work/:30 rest Plank hold Plank Shoulder Taps Plank Side to Side toe touches WOD: legs ladder  10/15/20/25/20/15/10 Squats Lateral lunges, each Glute bridges, banded Calf raises, weighted Cooldown: more »

  MORE INFO