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
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
