Warm up-5 minutes run walk bikeThen 10 minutes of squat therapy against the wall, get at least 20 squats in with holds against a wall. https://www.youtube.com/watch?v=2evTkIRZKOw Remember the other day when we did Run + 2 rounds of DT? Remember how enjoyable that was? Here is another fun one**GO light please this is a minimum...Read More
Warm up today. Get outside for 10 minutes, walk run jog, no phone. After that go into 3 Rounds of 20 jumping jacks20 push ups15 squatsThese workouts are written a little differently, we are using specific time domains to keep you moving. You don’t have your classmates there to push you or your coaches there...Read More
Warm up, no overhead squats are not an April Fool’s joke. We all need to work on these. After watching this video and doing the mobility toward the end go into 3 Rounds. 10 overhead squats with a broom with a 1 second hold at the bottom10 Pass throughs 10 push ups For Time: 50...Read More
Warm up4 Rounds 10 High knees 10 Sampson Stretch 10 Butt kicks 10 squats Wod- Dumbbell versionEvery 4min. x 5 Rounds: 400m run/row (or approximately 2 mintues)Then 2 Rounds of DB “DT” DT = 12 Deadlifts, 9 Hang Power cleans, 6 Jerks **If you only have a single dumbbell alternate arms on your hand power...Read More
Warm up3 rounds 200 M Run15 Pass Through10 Push ups SINGLE OR DOUBLE DB VERSIONEMOM x 10min.(both in the same min.) 8 Alt. DB Snatches 8 Burpees Rest 5min. EMOM x 15min. Minute 1.) As many Renegade Rows as possible (Single DB alternate every 5 reps Minute 2.) As many push-ups as possible Minute 3.)...Read More
Warm up4 Rounds 7 Empty bar of pvc pipe (broom) presses7 Hang cleans10 squats Every 10min. x 3 Rounds: 800m Run, row or 50/40 cal bike don’t go over 4 minutes on this part 30 Bent over rows with DB, 15 one arm, 15 the other arm 30 DB Hang Squat Cleans (double or single,...Read More
At home run30 minutes of running- or run-walk-run or just a walkMobility – Go friend Tanya on her Facebook page. She will do facebook live mobility there! https://www.facebook.com/tanya.perichWod-Warm up5 minutes of run bike rowthen 3 Rounds 10 Push ups 10 Squats 20 sit ups EMOM x 10min.(both movements in the same min.) 12 Single Arm...Read More
Happy Friday. We will keep you posted on any news we hear as soon as we hear it. For the warmup today get out and move. 5 minute walk or runThen 4 rounds 10 pass throughs (use a broom, rake, shovel, long paint roller handle) 10 Push ups20 doubles or jumping jacksWorkout 21-15-9 Reps Of:...Read More
Hi everyone, Thanks for following along at home! We’ve been going pretty hard the past two days so were are going to slow it down and control it a little bit, put a 30 minute time cap on this. PLEASE DO NOT HESITATE to reach out for anything at this time. Questions about nutrition, workouts,...Read More
Time to have some fun. This is going to be tough. For the warm up lets do 5 rounds100m run5 pull ups (or barbell rows)10 squats 5 dips on a chair or bench.. be careful!*please read the several versions of this workout. They are similar but equipment will effect rep count 20 Minute Emom (5...Read More
