WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

29
Mar

03302020

Furor-19, Week 3, Day 1 Warm-up2′ AMRAP x 3 Rounds20 Push-upsSingle Unders or Double Unders Mobility20 Leg Swings (front to back, ea. side)1′ Pigeon Stretch...
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26
Mar

03272020

Furor-19, Week 2, Day 4 Warm-up3 Rounds12 Lateral Squats8 Push Ups w/ a twist then,10 SpidermansMobility1′ Frog Stretch1′ Sumo Squat Hold StrengthWall Squat10′ EMOM30 sec...
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24
Mar

03252020

Furor-19, Week 2, Day 3 Warm-up9 Burpees20 Lunge Steps7 Burpees20 Lunge Steps5 BurpeesMobility1′ per Side, Twisted Supine Stretch StrengthDumbbell or KB Squat Snatch + Overhead Squat10′...
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23
Mar

03242020

Furor-19, Week 2, Day 2 Warm-upTabata Lateral Line Hopsthen,10 inchwormsMobility1′ per Side, Doorway Stretch Strength5 Supersets: 20-30 Push-ups + 10-15 Bent over Rows*90 sec Rest Between Rounds*10-15...
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20
Mar

03212020

Furor-19 Day 3 Warm-up2 Rounds10 Inch Worms20 Lateral “Skating” Jumps (pretend you are ice skating)30 sec Squat Hold20 Supermans StrengthGoblet Lunges(using whatever weight you can...
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19
Mar

03202020

Furor-19 Day 2 (Day 1 was officially Rest Day) Warm-up3 Rounds20 Jumping Jacks15 Air Squats20 No Push-up Burpees StrengthPush / Pull14′ Alternating EMOM (alt. the...
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