Monthly Archives: December 2020

WARM-UP  Row Warmup 2 Minutes Easy 30 Seconds Each Jumping Jacks Active Spidermans Box Step-ups Double Taps Alternating Bird Dogs Box Step-ups Single Unders Inchworm to Push-ups Box Step-ups MOBILITY Pigeon Pose on Box: 2 Minutes Each Side Calf Stretch on Post: 1 Minute Each Side WORKOUT OF THE DAY “Homeward Bound” AMRAP 20: 20 […]

WARM-UP 2 Rounds 30 Seconds Each PVC Pass Throughs Active Samson PVC Overhead Squats Push-up to Down Dog PVC Sotts Press Wall 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 STRENGTH Snatch Complex […]

 WARM-UP 3 Rounds 1 Minute Bike (Increasing Intensity)30 Second Plate Hops30 Seconds Plate Counterbalance Squats Barbell Warmup 5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press & Reach5 Romanian Deadlifts5 Front Squats MOBILITY Pec Stretch on Wall: 30 Seconds Each Side Front Rack Stretch: 1 Minute WORKOUT OF THE DAY “Fifth Wheel” AMRAP 5:7 Rounds […]

Have a great Christmas!

 WARM-UP Row Warmup (FISH GAME) 30 Seconds Each Single Unders Lateral Squats High Single Unders Down Dog Double Taps Air Squats MOBILITY Couch Stretch: 45 Seconds Each Side Calf Stretch on Post: 30 Seconds Each Side WORKOUT OF THE DAY “8th Grade” 8 Rounds For Time: 45 Double Unders 30 Air Squats 15/12 Calorie Row […]

CHRISTMAS WOD AT 8:30 AM! SEE YOU THERE!!

WARM-UP 30 Seconds Each Active Samson PVC Pass Throughs Squats to Medicine Ball Active Spidermans PVC Overhead Squats Medicine Ball Strict Press Push-up to Down Dog PVC Pass Throughs (More Narrow) Medicine Ball Deadlifts Inchworm to Push-ups PVC Overhead Squats (More Narrow) Medicine Ball Slams Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back […]

WARM-UP  Bike & Bodyweight 1 Minute Easy Bike 30 Seconds Glute Bridges 30 Seconds Hollow Hold 45 Seconds Moderate Bike 30 Seconds Single Leg Glute Bridge (Right) 30 Seconds Single Leg Glute Bridge (Left) 30 Seconds Faster Bike 30 Seconds Arch Hold 30 Seconds Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back […]

WARM-UP 3 Rounds 30 Seconds Bike (Increasing Intensity Each Round) 30 Seconds Inchworm to Push-up 30 Seconds Shoulder Taps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Pigeon Pose: 1 Minute Each Side Table Top Stretch: 45 Seconds WORKOUT OF […]

 WARM-UP 30 Seconds Each Box Step-ups (Lower) Knuckle Drags Active Samson Active Spidermans Push-up to Down Dog Box Step-ups (Higher) 30 Seconds Each Single Dumbbell Romanian Deadlifts Single Dumbbell Russian Swings Single Dumbell Strict Press All Right, Then All Left Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & […]