8/28

8/28 Warm Up: 5 Laps Around Track 10 PVC Pass Throughs 10 PVC OHS  10 Arm Circles (Forward/Back)  Dynamic:         Lunges         Inch Worms        ...

8/27

8/27 Warm Up: 5 Laps around track 15 Sit Ups 10 Push Ups 10 Toes to Bar 15 Air Squats   WOD: “Filthy Fifty with a Twist” For Time: 50 Box Jumps (24/202) 2 Laps 50 Jumping Pull Ups 2 Laps 50 KBS (53/35) 2 Laps 50 Walking Lunges 2 Laps 50 Knees to...

8/21

8/21 “Two for Friday” Warm Up: 3 Lap Jog Shoulder and hip mobility Banded Stretches Part 1: With a 15 minute running clock do- “Annie” 50/40/30/20/10 Double Unders Butterfly Sit Ups (3-1 Singles or work on DU for 2:30/2:00/1:30/1:00/30) You...

8/13

8/13 Warm Up: 1000m Row 2 x 10 Air Squats 2 x 10 V-Ups 2 x 10 Push Ups 2 x 30 Sec. Plank Hold Dynamic: Coach Led  WOD: 1) Bring Sally Up – Squats (135/95) 2) 4 Rounds 30 Calorie Row 15 Burpees 15 Goblet Squats...

8/12

8/12 Warm Up: 500m Row Coach’s Choice WOD: Happy 31st Birthday Coach Josh! 31 Minute AMRAP 31 Box Jumps (24/20) 3 Jumping Air Squats 31 KBS (53/35) 31 Weighted Lunges (45/35) 31 Push Press (45/35) 31 Wall Balls (20/14) 31 Sit Ups 31 Double Unders (100 singles)...
WORKOUT OF THE DAY