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.

12
Mar

03132020

Cycle 3, Week 3, Day 4 Warm-up2 Rounds15/12 Calorie Row:60 HS Hold Practice (freestanding if possible)Mobility1′ Pigeon Stretch (ea. side) StrengthBack Squat (based off of...
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9
Mar

03102020

Cycle 3, Week 3, Day 2 Warm-up3 Rounds3 Med Ball “Good For You’s”10 Squat Jumps15 Hollow RocksMobility1′ Seated toe touch leaning forward30 sec Cross-shin stretch...
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3
Mar

03042020

Cycle 3, Week 2, Day 3 Warm-up20 A-frame Toe Touches20 Duck Walk Stepsthen, 12-9-6Empty Bar Pause OH Squats (brief pause at the bottom)Lateral Bar BurpeesMobility90...
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2
Mar

03032020

Cycle 3, Week 2, Day 2 Warm-up3 Rounds10 S-Arm KB Swings (5/arm)10 S-Arm KB Front Squats (5/arm)8 Kip Swings/Kipping Knee Raises/Toes to BarMobility2 Sets45 sec...
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