___________________________________________________________ WORKOUT OF THE DAY WARM-UP 1 SET 10 Arm circles each way 10 Bootstrappers 10 Spider lunges 10 Push-up to down dog 10 Single leg glute bridge 20 Dead bugs 4 SETS Turkish Get-up w/ db/kb/ Book 2-4 per...
___________________________________________________________ WORKOUT OF THE DAY HOME WOD WARM-UP EVERY 20 SECONDS X 2 SETS -Cat cow -Thoracic rotation -Thoracic rotation -Bird dog hold -Birddog hold -Table top hold 2 SETS 15 Jump Jacks 10 Toe Touches 10 Cossack Lunge FOR TIME 50-40-30-20-10 Skiiers (both legs=1) Sit-ups...
___________________________________________________________ WORKOUT OF THE DAY AMRAP X 20 400M Run 15 Burpees Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
HELLO!! Starting tomorrow we will be implementing videos on IGTV/Facebook to go along with the Home WOD's! Bear with us as this will be new to try out and...
___________________________________________________________ WORKOUT OF THE DAY HOME WOD 2 ROUNDS FOR TIME 800M RUN 50 Jumping Air Squats/ 50 Goblet squats Then, 4 SETS FOR QUALITY 10 Bulgarian Split squats each leg (use...
REMINDER Today we will begin capping classes at 18 athletes per class. Please download the Zen Planner app and be sure to reserve your class beforehand. This week will...
___________________________________________________________ WORKOUT OF THE DAY “RANKEL” AMRAP X 20 6 Deadlifts 225/155 7 Burpee Pull-ups 10 Kettlebell Swings 2/1.5 Pood 200M Run L2: 185/125 L1: 135/95 Log your scores on Beyond the Whiteboard Don't...
___________________________________________________________ WORKOUT OF THE DAY 4 CYCLES - 1 MINUTE STATIONS MIN 1: Alt DB Snatch MIN 2: SA DB Thrusters MIN 3: V-ups MIN 4: SA OH Lunge MIN 5: Row MIN 6:...
___________________________________________________________ WORKOUT OF THE DAY E2MOM X 12 Clean Pull to Hip + 2 Hang Clean FOR TIME 21-15-9 Front Squat 400M Run after each set Lv3: 115/75 Lv2: 95/65 Lv1: 75/55 *12 MIN CAP Log your scores on...
___________________________________________________________ WORKOUT OF THE DAY SKILL Ring MU EMOM X 16 MIN 1: 4-6 Ring MU MIN 2: 12/10 Cal Bike MIN 3: 45s Heavy Kb Farmer Hold MIN 4: 15 Box Jumps 24/20 ___________________________________________________________ Read More