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
Warm Up:We really want you to take time to work on mobility over the next few weeks. Here is a short mobility piece before the workout. After this upper body mobility do 5 fast rounds of 7 push ups7 leg raises or candlesticks7 Squats Please read the options below as we know people are working...Read More
Warm Up: 3 Rounds 10 Air Squats 30 Double Unders or Singles (Ropeless Jumps or Calf Raises are subs)8 Ground To Overhead with Plate 6 Push UpsWorkout:“Jackie”For time: 1000m Row 50 Thrusters 45/35 30 Pull-upsAt Home Versions:With Equipment:If all equipment is available then go though the workout as written. If you don’t have a rower...Read More
For the warm up today 3 or 4 minute jog then go through the following dynamic warm up. 40 High knees 40 Butt kicks20 sampson stretches 40 lunges Wod 1 today21 Minute EMOM (7 rounds)Minute 1- 40 seconds of harder cardio fast run, hard row, fast bike, jump ropsMinute 2- 12 Toes to bar, 15...Read More
If you haven’t heard we were forced to close THESE doors by the State of Florida over concerns surrounding the Coronavirus. I feel at this time that this the correct choice. THIS IS TEMPORARY. You’re health and wellness is our number one concern and we will continue to be your coaches through this tough time....Read More
