Workout of the Day WARM UP: EMOM8 12 SEC ASSAULT BIKE SPRINT GYMNASTICS: PEGBOARD, HS WALKS/HOLDS, MU OR CARDIO/CORE: 4 ROUNDS OF… 20 OBLIQUE BICYCLES 20 ALT REACHES W/LEGS STRAIGHT UP 20 SIDE PLANKS 20 SIDE PLANK HIP TAPS, 10 PER SIDE 20 OBLIQUE HEEL TAPS 1 MIN CHOICE OF RUN/ROW/BIKE ACCUMULATE […]
Workout of the Day STRENGTH: 7 x 1, TEMPO BACK SQUATS – 10 SEC DOWN, 10 SEC PAUSE (HEAVIER THAN 2 WEEKS AGO) OR CARDIO/CORE STRENGTH: AMRAP W/PARTNER… 20 HOLLOW PULLS DOWNS WHILE PARTNER DOES PLANK HOLD 10 PARTNER LEG PUSHDOWNS, EACH DO FOLLOWING UNBROKEN TOGETHER… 10 HOLLOW ROCKS 10 V-UPS 10 TUCK UPS […]
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)
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)
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 […]
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) […]
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 […]
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)
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: […]
Workout of the Day SKILL: ME DU, 2:00 WOD: 10 RFT… 10/8 CAL AB 15/12 CAL ROW 200M RUN
