by Conner Andrews | Dec 6, 2019 | WODs
Holiday Party Tonight at 7! Party time! Warm Up: Dynamic Then 1 Round :40 on :20 off PVC Pass Throughs PVC Overhead Squats Plank Hold Push Up to Down Down Child’s Pose Skill: Tempo Overhead Squats 8×2 Today’s Tempo: 5 Seconds Down 2 Second Hold...
by Conner Andrews | Dec 5, 2019 | WODs
Warm Up: Coach Led Banded Hamstring Mobility and Low Back/Hip Then 2 Rounds :30 on :20 off Banded Goodmornings Banded Pull Aparts Empty Barbell RDL’s Active Bar Hang Kip Swing Skill: Deadlifts Take 90% of 1RM and complete 75% x 5 85% x 3 95% x 1+ *Be smart, no...
by Conner Andrews | Dec 4, 2019 | WODs
Warm Up: 2 Min on Rower or Bike Then :40 on :20 off No Push Up Burpees Push Up To Down Dog PVC Pass Throughs PVC Good Mornings Empty Barbell Push Press with a Pause Overhead X 2 Skill: Strict Press Take 90% of your 1RM as your driver 70%x 3 80%x 3 90%x 3+ WOD: 3...
by Conner Andrews | Dec 3, 2019 | WODs
Warm Up: Prep the body, get the heart rate nice and high WOD: 10 RFT 10/8 Cal Row 6 Burpee Box Jumps (24/20) Cool Down: AMRAP4 with a Partner Max Slam Balls *You go I go style
by Conner Andrews | Dec 3, 2019 | WODs
Warm Up: 2 min on a machine Then :40on/ 20 off Air Squats Bootstrappers Russian KBS Squat Hold Alt Spider-Man Lunge Skill: Back Squats Using 90% as your driver 75% x 5 85% x 3 95% x 1+ WOD: AMRAP9 30 Double Unders 25 Air Squats 15 KBS...
