March 31, 2020

***CHECK OUT INSTAGRAM FOR DAILY WOD COACHING TIPS + 14-DAY HEALTHY LIFE CHALLENGE!

Weekly Warm-Up: 10 min. AMRAP

60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold...

March 30, 2020

***CHECK OUT INSTAGRAM FOR DAILY WOD COACHING TIPS + 14-DAY HEALTHY LIFE CHALLENGE!

Weekly Warm-Up: 10 min. AMRAP

60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold...

March 28, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Stretch wherever you are sore

A. “Rope-a-Dope”

Teams of 3:

AMRAP 25:00

120/90 Calorie Bike

60 Alternating Dumbbell Snatches (50/35)

300 Double Unders/450 Single Unders

45 Pull-Ups

or

“Smirnoff”
3 Rounds

600 Meter Run
30 Russian Kettl...

March 27, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Quad Pulls

           *Pec Stretch x 1:00 each

A. Back Squat

Every 2 minutes, for 8 minutes (4 sets):

*Set 1 – 6 reps @ 65-70%

*Set 2 – 4 rep...

March 26, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

    *Pec Stretch x :30 each

A. Three sets of:

Tempo Bench Press x 5 reps @ 21X1 (2 sec descent, 1 sec at bottom, explode up, 1 sec at top)

Rest 45 seconds

Band-Resisted Face Pulls x 8-10 reps @ 2...

March 25, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:     

          *Warm-up deadlift to heaviest WOD weight

A.​ “Dead Broke”

AMRAP 5:00

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (135/95)

8 Box Jump Overs (24/20)

Re...

March 24, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *Burgener Snatch Warm-Up

A. Snatch Deadlift

3 x 3 @ 90% of 1RM

B. “Inner Tube”

25 – 20 – 15 – 10 – 5

Power Snatch (75/55)        *no more than 50% of your 1RM

Toes-to-Bar

Burpees

C. Buy-Out

5 Way S...

March 23, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row/200m Run

3 Wall Walks

10 Back Pedals

30 sec Wall Sit

10 Wall Squats

Lunge w/Elbow Drop x 10

Inchworm x 10

Huggers/Skiers

  + Today's Warm-up Movements:

   *Strict Press in Split Jerk position x 5

A. Every 2 minute...

March 20, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Floor Touches

           *High Kicks

A. Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 4 reps @ 75-80% of 1RM

B. “Francine”

AMRAP 15:00

15 Th...

March 19, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

    *Pec Stretch x :30 each

A. “Fortitude”

Alternating On the Minute x 20 (10 Rounds):

Even Minutes: Max Calorie Row

Odd Minutes: Max Burpees

B. Mobility and Maintenance- can be done at home if ne...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us