Monthly Archives: November 2020

Closed. Enjoy your holiday weekend.

WARM-UP 2 Rounds 1 Minute Bike 30 Seconds Single Leg Glute Bridges (Each Leg) 30 Seconds Squat to Stands Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Forearms Stretch: 30 Seconds Front Rack Stretch: 45 Seconds Pigeon Pose on Box: […]

WARM-UP 2 Rounds 30 Seconds Hollow Hold 30 Seconds Air Squat (Arms Overhead) 30 Seconds Active Samson 30 Seconds PVC Overhead Squats Snatch Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats STRENGTH: Hang Power Snatch On […]

Athletes, we hope that you all have an amazing Thanksgiving and enjoy your families. We hope that our WOD helps build an appetite. Enjoy our fun little Holiday WOD.  Teams of 2, I go, you go format. For Time“Angie’s” House50 Pull-Ups50 Push-Ups50 Sit-Ups50 Air Squats “Helen’s” House400 meter Run21 Kettlebell Swings (53/35 lb)12 Pull-Ups “Fran’s” […]

WARM-UP Row Warmup 2 Minutes Increasing Intensity: 50 Seconds Easy 40 Seconds Moderate 30 Seconds Moderate-Fast 30 Seconds Each Active Spidermans Lateral Hops Over Barbell Squat to Stands Forward and Back Hops Over Barbell Slow Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts […]

WARM-UP 1 Round 1 Minute Easy Single Unders 1 Minute Down Dog1 Minute Side Plank (30 Seconds Each) 40 Seconds Quick Single Unders 40 Seconds Down Dog40 Seconds Side Plank (20 Seconds Each) 20 Seconds High Single Unders 20 Seconds Down Dog20 Seconds Side Plank (10 Seconds Each) MOBILITY Child’s Pose on Dumbbell: 1 Minute […]

WARM-UP 40 Seconds Each Easy Row Active Samson Air Squats to Medicine Ball Moderate Row Active Spidermans Medicine Ball Slams Faster Row Push-up to Down Dog Leg Lifts Over Medicine Ball MOBILITY Up Dog: 45 Seconds Ankle Stretch with Medicine Ball: 30 Seconds Each Side Squat Hold with Medicine Ball: 45 Seconds WORKOUT OF THE […]

WARM-UP 2 Rounds 30 Seconds Each Single Unders Active Samson Lateral Squats Inchworm to Push-up Air Squats Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats MOBILITY Overhead Stretch on Wall: 1 Minute Barbell Ankle […]

WARM-UP Run Warmup 200 Meters Easy 30 Seconds Each PVC Pass Throughs Easy Bike PVC Behind the Neck Strict Press Easy Bike PVC Z-Press Easy Bike PVC Strict Press Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Reverse Table Stretch: […]

WARM-UP  30 Seconds Each Easy Row Active Spidermans Box Step-ups Moderate Row Active Samson Lateral Box Step-Overs Faster Row Air Squats Box Jumps (Step Down) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Pigeon Pose + Wrist Stretch: 1 Minute […]