Category Archives: Uncategorized

04.29.2022 WORKOUT OF THE DAY

WOD “DUST IN THE WIND” 3 Rounds For Time: 500/400 Meter Row 400 Meter Run 30 Toes to Bar Rest 3 Minutes Between Rounds *Score = Total Time it takes to complete the workout (including rest) MOBILITY 1:00 Pike Stretch 1:00 Straddle Stretch 1:00 Child’s Pose AFTER CLASS Squat Snatch: Build to Heavy a Double

04.28.2022 WORKOUT OF THE DAY

WOD “EVERY BREATH YOU TAKE” Every 3 Minutes x 10 Sets: 5 Strict Pull-ups 10 Hand Release Push-ups 15 Box Step-ups (24″/20″) Max Meter Bike Erg *Score = Total Bike Meters *Athletes should not reset monitors MOBILITY 1:00 Seated Quad Stretch (each side) 1:00 Banded Overhead Lat Stretch (each side) AFTER CLASS [0:00 – 4:00] […]

04.27.2022 WORKOUT OF THE DAY

WOD “MILESTONES” 10 Rounds For Time: 10 Wall Balls (20/14) 3 Deadlifts (315/225) 50 Meter Farmers Carry (50/35)’s Time Cap: 30 Minutes *Score = Time it takes to complete the workout MOBILITY 1:00 Kneeling Forearm Stretches 1:00 Pigeon Pose (each side) AFTER CLASS Front Squat: Build to Heavy Single

04.14.2022 WORKOUT OF THE DAY

WOD “WALK THIS WAY” On the 3:00 x 10 Rounds: 100 Meter Farmer’s Carry (50’s/35’s) Max Bike Calories *Score = Sum Total Bike Calories MOBILITY 1:00 Seated Forearm Stretch 1:00 Pigeon Pose (each side) AFTER CLASS 4 Rounds: 12 Single Dumbbell Floor Press or Bench Press (each side) 15 Banded Face Pulls 10 Tempo Empty […]

02.07.2022 WORKOUT OF THE DAY

WOD “ALTERNATE” AMRAP 20: 2 Rounds of “Nate” 200 Meter Run 1 Round of “Nate” = 2 Ring Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53) *Score = Total Rounds + Reps *1 Round = 2 Rounds of “Nate” + 200m Run *100m Run = 1 Rep MOBILITY 1:00 Banded Tricep Stretch 1:00 […]

05.05.21 WORKOUT OF THE DAY

GENERAL WARM-UP 1:00 Slow Bike :30 Push-up to Down Dog :30 Ring Rows, Pausing at top :30 Squat to Stands Mobility Front Rack Stretch: 1 Minute :45 Couch Stretch: (Each Side) WORKOUT OF THE DAY “SHUFFLE THE DECK” On the 3:00 x 6 Rounds: Rounds 1-3: 10/7 Calorie Assault Bike 10 Chest to Bar Pull-ups […]

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