Saturday 3-28-20
Warmup
3 rounds
10 jumping jacks
10 sec bottom of squat stretch
10 squats
2 min rest
wod
tabata
bottom-to-bottom squats
followed immediately by a one mile run
tabata is 8 sets of 20 sec of …
Friday 3-27-20
Warmup
3 rounds
10 sec bottom of squat hold
10 sec standing hamstring stretch, knees straight, touch your toes
10 seconds butterfly stretch, seated, feet together, push knees down
2 min est
wod
10 rounds
5 push ups
Thursday 3-26-20
Warmup
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
Wod
Run 1 mile, stop every minute, do 30 walking lunges. If you don’t have a mile course in your neighborhood, run for 10 min, stop the …
Wednesday 3-25-20
Warmup
3 rounds
10 lunges
10 pushups
10 situps
wod
10 rounds
20 jumping jacks
7 slow tempo pushups
- Take 7 seconds to descend
Tuesday 3-24-20
Warmup
3rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
3 rounds
800m run
50 squats
**If you don’t have a known run in your neighborhood, try this.
Start at a fixed …
Monday 3-23-20
We are still closed due to the governors executive order.
WOD
“Annie”
50-40-30-20-10
Double unders
Situps
Sunday 3-22-20
We are closed due to the governor’s executive order. Try this from home
wod
100 jumping jacks
75 air squats
50 pushups
25 burpees
Saturday 3-21-20
The Governor has issued an executive order closing “gyms and fitness centers”. Until we can figure out who this applies to, we will be closed. I will post travel wods on this website.
“Susan”
5 rounds
200m run
10 squats
10 pushups
…
Friday 3-20-20
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 rounds max reps
Body weight bench press
Strict pullups
Rest 3 min between efforts
Thursday 3-19-20
Warmup
50 double unders
3 rounds
10 power snatches 45/35
10 ring rows
10 sec bottom of squat stretch
2 min rest
Wod
3 rounds
10 snatches 95/65
12 bar facing burpees
Rest …