05.04 Good Weather Warm Up: 2 Rounds: – 20 Alternating Lunges – 10 Burpees – 20 PVC Pass Through – 10 Small Jumps from calfs on spot WOD: FOR TIME PART A) – 21 DB Devil Press – 400m Run -15 DB Devil Press –…
Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…
29.03 Good Weather Warm Up: 2 Rounds: – 10+10 Bottom Squat Alternating Arm Reach – 10 PVC Pass Through – 10 PVC Back Squats – 10 Greatest Stretch WOD A: 10 min AMRAP – 10 Deadlifts – 10 Hang Power Cleans – 10 AbMat Sit…
Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…
Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…
22.03 Good Weather Warm Up: 2 Rounds: – 20 Alternating Pike Foot Reaches – 10 Air Squats – 20 Alternating Lunges – 10 Hollow Rocks A) 3 Supersets: 8+8 DB Shoulder Press 8+8 Single Leg DB Deadlift 8+8 DB Box Step Ups B) WOD: CROSSFIT…
15.03 Good Weather Warm Up: 2 Rounds: – 10 Air Squats – 10 PVC Good Mornings – 10 Push Ups into Pike Hold (2sec) – 10 PVC Pass Through A) Deadlift Build Up to a heavy single ( new PR) of deadlift. CAP: 20 B)…
Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…
08.03 Good Weather Warm Up: 2 Rounds: – 10 Air Squats – 10 PVC Good Mornings – 10 Push Ups into Pike Hold (2sec) – 10 PVC Pass Through A) Deadlift 5 x 3 @ 95% / RPE 9.5 (same weight across all sets) CAP:…
Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…
Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…
01.03 Good Weather Warm Up: 2 Rounds: – 10 Air Squats – 10 PVC Good Mornings – 10 Pike Push Ups – 10 PVC Pass Through A) Deadlift 5 x 4 @ 90% / RPE 9 (same weight across all sets) CAP: 14 B) WOD:…