Workout of the Day

Fri 5-4-18 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Metcon 2 Individually timed...

Workout of the Day

Fri 5-4-18 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Metcon 2 Individually timed...

Workout of the Day

Thu 5-3-18 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Turkish Get Up Technique/Skill work. KB, DB, or barbell. Metcon 3 rounds 400m run 30 KB hang...

Workout of the Day

Thu 5-3-18 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Turkish Get Up Technique/Skill work. KB, DB, or barbell. Metcon 3 rounds 400m run 30 KB hang...

Workout of the Day

Wed 5-2-18 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts 1000m...