VIDEO: WOD and warm-up explanationJoin Virtual Class HERE! - 9 am WORKOUT OF THE DAY Warm-up: 20 sec intervals for 3 rounds.Cat-CowBird-dog hold rightBird-Dog hold leftThoracic rotation rightThoracic rotation left WOD: Alternating Tabata-...
___________________________________________________________ WORKOUT OF THE DAY “Three-Peat” (via @benbergeron) Running clock: 3 rds: 20 Jump Lunges 20 Single Arm Hang DB Snatch On 7:00 3rds: 20 Jumping Lunges 20 Single Arm DB Power Clean On 14:00 3 rds 20 Jump lunges 20...
___________________________________________________________ WORKOUT OF THE DAY Tempo Gob squats 3 x 3 5:5:5:0 WOD Death by.. Push-ups (add 1 rep every min) Take a 1 min rest after “death” Then, Death by Jumping Squat Add 2 reps every min 2,4,6,8… Then, 200 bicycles...
___________________________________________________________ WORKOUT OF THE DAY 5 Min EZ Run/Bike Then, 8 ROUNDS FOR QUALITY - 200M Run/1:00 Jumping Jack - :30 Plank - 50’ OH Carry Each Arm Then, 5 Min EZ Run/Bike HOME WOD Log your scores...
___________________________________________________________ HOME - WORKOUT OF THE DAY AMRAP X 15 2 Wall Walks/ 20 Pike Shoulder Taps (feet on chair) 12 Side Plank Up Downs each side 16 Lateral squat jumps...
___________________________________________________________ WORKOUT OF THE DAY 4 SETS 10/10 Single Leg RDL Pike leg raises over shoe 4 CYCLES - 1 MINUTE STATIONS -Max Burpees -Max KB/DB Swings -Max...
___________________________________________________________ WORKOUT OF THE DAY 3 SETS 8-10 DB/ KB Floor Press OR Tempo Push-ups 1 Min Max Russian Twists AMRAP X 10 3-6-9...
___________________________________________________________ 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?