Dedication
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Jun 22nd, 2017

Category: #CDR
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Friday – 6/23/2017

Workout of the Day STRENGTH: 3RM  BANDED SUMO DL (NO TNG)   PARTNER WOD: 50  CAL ROW  (PARTNER HOLDS DEADLIFT, #225/155) 75  WB  (#30/20, PARTNER HANGS ON BAR) 25  SYNCHRO BAR FACING BURPEES 75  PULL UPS  (PARTNER HANGS ON BAR) 50  CAL ASSAULT BIKE  (PARTNER HOLDS DL)

Jun 21st, 2017

Category: #CDR
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Thursday – 6/22/2017

Workout of the Day WARM UP: 4  ROUNDS… 500M  ROW 2:00  REST *RECORD AVG. SPLIT TIME   STRENGTH: POWER SNATCH + HANG POWER SNATCH + POWER SNATCH  (WORK TO HEAVY)   OR CARDIO: BULLET PROOF #1   WOD: TABATA, 8  ROUNDS EACH (ALTERNATING) DU SHUTTLE RUNS  (10  YD) PLYO PUSH UPS (ON  #45/25  PLATES)

Jun 20th, 2017

Category: #CDR
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Wednesday – 6/21/2017

Workout of the Day WARM UP: EMOM8, 12  SEC ASSAULT BIKE SPRINT   STRENGTH: 1RM  PUSH PRESS THEN  3  x  1  @  95%   OR CARDIO/CORE STRENGTH: 3  ROUNDS OF… 1  MIN ARCH HOLD 15  GOOD MORNINGS, STAGGERED STANCE, EACH LEG ON ALL  4s, EACH LEG,  10 OF EACH… TUCK TO EXTENSION LIFT & LOWER […]

Jun 19th, 2017

Category: #CDR
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Tuesday – 6/20/2017

  Workout of the Day CORE: 4  MIN PLANK HOLD  OR  ME L-SIT (MUST ACCUMULATE 1:00 AFTER MAX)   GYMNASTICS PEGBOARD HS WALKS/HOLDS MU   OR CARDIO/CORE STRENGTH: ACCUMULATE  3  MIN PLANK HOLD THEN  3  ROUNDS OF… 30 SEC WALL SIT W/MED BALL  (#14/10/6) 20  MB OBLIQUE TWISTS 20  MB HIGH/LOWS  (REACH UP, TAP FLOOR) […]

Jun 18th, 2017

Category: #CDR
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Monday – 6/19/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  This Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy, and a bounce […]

Jun 15th, 2017

Category: #CDR
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Friday – 6/16/2017

STRENGTH: 5  x  3  LOWER BOX SQUATS, HEAVY     PARTNER WOD: FOR TIME… 30  THRUSTERS, SYNCHRO   50  PULL UPS 400M  RUN TOGETHER 50  PULL UPS 30  THRUSTERS, SYNCHRO *ON THRUSTERS…ONE USES BARBELL  (#95/65), OTHER USES DB  (#45/30)

Jun 14th, 2017

Category: #CDR
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Thursday – 6/15/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW 1  MIN REST RECORD BEST & WORST INTERVAL   STRENGTH: 2RM  HANG POWER CLEAN   OR CARDIO: BULLET PROOF YOUR CORE, #3   WOD: FOR TIME… 400M  RUN 50/40  CAL AB 400M  RUN  

Jun 13th, 2017

Category: #CDR
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Wednesday – 6/14/2017

Workout of the Day WARM UP: EMOM10 10  SEC ASSAULT BIKE SPRINT   STRENGTH: 2RM  PUSH PRESS THEN… 3  x  2  AT 95%   OR CARDIO: 5 – 6  ROUNDS GHD HYPER ARCH HOLDS 20  TWISTS TOTAL 10  SEC ARMS EXTENDED 10  SEC ARMS BEHIND EARS 10  SEC ARMS BY SIDES 10  HIP EXT THEN…20 […]

Jun 12th, 2017

Category: #CDR
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Tuesday – 6/13/2017

  Workout of the Day CORE: 4  MIN PLANK HOLD  OR  ME L-SIT (MUST ACCUMULATE 1:00 AFTER MAX)   STRENGTH: 4  SETS, SUPERSET 10  BENT OVER ROWS (HEAVY) 10 – 15  MATADOR/BOX DIPS   OR CARDIO: AMRAP OF… WALL SIDE PLANK, EACH SIDE 10  HIP TAPS 10  LEG RAISES 10  PULSES 10  SEC HOLD 200M […]

Jun 11th, 2017

Category: #CDR
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Monday – 6/12/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

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