Warm Up: :30 Easy Run Push Up to Down Dog Childs Pose Moderate Run Air Squats Pigeon Pose Fast Run Inchworm to Push Up Active Samson WOD: Teams of 3 For Time (30 Minute Cap): 75 Power Cleans (115/85) 600m Run 50 Power Cleans (135/95) 400m Run 25 Power Cleans (155/105) 200m Run 30 Pull…
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Surprise WOD!
Warm Up: 60 Seconds Easy Run Wall Sit Active Spidermans 45 Seconds Moderate Run Glute Bridge Walkouts Box Step-ups (Facing Box) 30 Seconds Faster Run Single Leg Glute Bridges (30 Seconds Each) Lateral Box Step Overs Warmup Performed to Low Box Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press…
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Warm Up: 30 Seconds Plate Hops Push Up to Down Dog Single Unders Plate Ground to Overhead Childs Pose Single Unders Plate Lateral Squats Plate OHS Single Unders Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: On the 4:00 x…
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40 Seconds Easy Run Inchworm to Push-ups Moderate Run Active Samson Faster Run Push-up to Down Dog 30 Seconds Superman Hold Air Squats Hollow Hold Air Squats Glute Bridges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Back Squat 6…
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Warm Up: 30 Seconds Active Samson Plate Hops Air Squats Plate Lateral Squats Active Spidermans Plate Counterbalance Squats Glute Bridges Plate Ground to Overhead Inchworm to Push-up Plate Hand Walk Overs Push-up to Down Dog Plate Overhead Reverse Lunges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach…
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Warm Up: Line Drills Quad Stretch Knee to Chest Straight Leg Kicks Side Lunges Walking Samson Walking Spidermans Side Shuffle (Each Way) Karaoke (Each Way) Skip For Height Skip For Distance High Knees Butt Kickers Bear Crawl WOD: AMRAP 18: 100′ Walking Lunge 4 Pull Ups 4 Toes 2 Bar 20 Alt KB Snatches (53/35)…
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Warm Up: :30 Seconds Squat Hold Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) Video Air Squats Single Dumbbell Kneeling Strict Press (20 Seconds Each Side) Video Jumpe Squat Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side) Video Performed with a Single Light Dumbbell 30 Seconds Each Push-up to Down Dog Alternating Box…
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Warm Up: :30 Easy Run Single Unders Toe Touches AbMat Sit-ups (No Arms) Moderate Run Single Unders Active Spiderman + Hamstring Stretch Supermans Faster Run Single Unders Active Samson + Hamstring Stretch AbMat Sit-ups (With Arms) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts…
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Surprise WOD, see y’all in the am!