Warm up50 High knees50 butt kicks 30 Pass throughs 30 good mornings 30 jumping jacks Strength 5 sets 5 sets of 3 squats with a 10 second hold at the bottom. this will be challenging no matter if you are using a DB or Barbell. Keep it on the lighter side no matter what. Today...Read More
Sunday FranDay I had the yoga day wrong yesterday. It’s today. 8:30am Join Tanya here on here facebook page for some yoga. Warm up3 rounds 200 M Run 10 push ups20 Jumping jacks 10 lunges Several versions of Fran to choose from below! No pull up bar needed, but if you have a pull up...Read More
Endurance. Run or run/walk for 45 minutes. fast or slow, post distance to facebook page. 8:30am Join Tanya here on here facebook page for some yoga. Run 5 minutes then 3 rounds 5 light cleans to get ready for the workout 7 push ups. Wod- “Double Elizabeth” Dumbbell version For Time: (Go FAST on this...Read More
Warm up 3 Rounds 100 M run10 Ground to Overhead 10 No push ups burpees 10 Push ups Chipper fun Dumbbell verison (cap yourself at 20 minutes and move on if you didnt make it) 60 DB Snatches (right arms only) 50/3560 Burpees60 DB Snatches (left arms only)60 Air Squats****Scale to 40 if this seem...Read More
Warm up today! Run or run/walk 1 mile, get out and do this. Surprise yourself, push yourself Then 2 rounds 20 Push press with empty bar or broom stick20 squats 20 Sit ups 20min. AMRAP: DB version 10 DB Push press (5 each arm)10 DB Swings (5 each arm)10 Squatting tuck jumps or weighted step...Read More
Wod today is called “Chief.” It’s a tribute Wod to the United States Navy Warm upRun 5 minutes, time yourself two and half minutes out 2 and half minutes back Then 3 Rounds 10 Push press empty bar or broom stick 10 squats 10 no push up burpees Today’s workout is meant to be 3...Read More
Chipper wod today! Have some fun with this chipper. As stated in the video you don’t need to do your farmer carries with two equal weights. How often in life are you carrying two perfectly balanced items in each hand? Never. Bags from any store are unbalanced. Carrying your kid in one arm and groceries...Read More
Tough one to start a MondayWarm up3 Rounds 100 m run10 ground to overhead 10 squats 5 Push upsWod Dumbbell version10 Rounds For times 10 Alternating DB Snatches Or Alternating DB Clean and Jerk100m Sprint10 Burpess90 seconds rest after each round Wod-Barbell Version5 Power Snatches or 5 Clean and Jerks100m sprint 10 Burpees 90 seconds...Read More
Check out Tanya’s Facebook page for mobility today at 9am Tabata Sunday -20sec of work by 10sec of rest x 8 Rounds.Set up the -Stay at the same station for all 8 rounds. NO REST, and go right into the next station.Dumbbell version *each station takes 4 minutes *this whole workout will take 20 Minutes...Read More
*You do not have to do both workouts listed. If you go all out on either the endurance or the Filthy 50 It should be sufficient. Endurance work i8 x400 sprints with 90 seconds break between. Do NOT go all out on your first 2. The goal of this is to run each one fast,...Read More
